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How Do I Get a Sexy Butt?

 INSHAPE NEWS Q ‘N’ A

Sexy Butt

Reader Madison Foster asks:
I had a shapely peach or bubble butt when I was younger, but now it’s gone south. Is it possible for me to get my sexy butt back? And if so, how can I achieve this?”

Kris Etheridge –  Sports Movement, Strength Conditioning and, Balance and Agility Trainer

I think most people will agree that a great lower body is an attractive asset on both sexes. But, regardless of whether you’re male or female, it can go south as you age. So how do you stop it from heading this way as you get older?

First aging has a lot to do with it. As we get older our skin loses its collagen and becomes thinner and less elastic. This is going to affect what kind of shape your able to get into, but with that said there are a few things you can do to achieve a rock star lower body.

The first thing we need to address is your diet. In order to get a great set of pins you need to reduce the amount of body fat you carry in this area or you will never see the affects of all those lunges and squats.

Start off by cutting out any sugars, sweeteners and processed foods like bread and pasta from your diet. Next add a serve of protein to your three main meals and drink at least two litres of water per day. This helps to increase your metabolism and to keep your body and skin hydrated.

Also try introducing 20g of organic raw nuts to your diet as a snack. Nuts contain vitamin E, which is great for the skin and are packed with healthy fats and fibre to keep you full.

Finally ensure your getting adequate omega three fatty acids in your diet. If your not, supplement your diet with fish or krill oil, or add flaxseed oil to your salads and shakes.

Now that your food is sorted, let’s move on to the exercise portion of this quest for a hot lower body.

My Top 4 Exercises For Sexy Glutes are:

  photo  Glute bridges with a mini band.

photo3

Squats

photo2

Reverse Lunges

photo1

Single Leg Dead Lifts

These exercises recruit the glute or buttocks muscles the most and also help to tone  the surrounding muscles as they strengthen the lower body. Performing resistance training is going to give shape to the legs, and your glutes in particular.

Run through these four exercises two to three times per week and perform 30-60 minutes of moderate intensity cardio each day. If you’re up for a challenge, switch two of your moderate intensity cardio sessions for two high intensity interval-training sessions on a one-minute-on and one-minute-off ratio, or 20-seconds-on and 10-seconds-off ratio if you really want to test yourself.

So what are the ultimate cardio exercises for a killer lower body?

 My Top 5 Cardio Exercises for a hot lower body are: 1. Boxing; 2. Skipping ; 3. Rowing; 4. Walking; and 5. Running

Be dedicated and consistent with your diet and exercise, and you too can have that hot lower body back. It’s easier than you think.

Kris EtheridgeKris Etheridge is a Melbourne based health and fitness expert that has delivered over 20,000 personal training sessions in the last 10 years. Kris has worked with world champion athletes and numerous well known celebrities. He is currently working on his first female weight loss book, which is due out later in 2012.

As a fitness expert, Kris is always looking for ways to help more people live a healthier life. He is a certified personal trainer,  sports movement, strength conditioning and, balance and agility trainer,  a  level one and two boxing and Thump boxing trainer, level one and two kettle-bell instructor, a Rip 60 certified instructor and a certified Cirq instructor.

Nick Jack – CHEK Holistic Lifestyle Coach and Personal Trainer

This is a delicate subject and care must be taken to not force your opinion on your friend or what you perceive as the right strategy to help her, even if your suspicions are correct. The trick is to have your friend believe it is her idea to make changes to her life and that it is her idea to take on a new approach and not yours. If she feels that you are forcing her to make changes it will have the opposite effect and exacerbate the problem.

Hi Madison it is never too late to get your sexy butt back. You just need to have a great plan, which is built on sound knowledge and then stick to this for long enough to see the results.

So let’s see if we can put together a plan for you that will work.

Firstly, we need to arm you with some knowledge as to why you have lost your muscle tone. It is quite common for females to develop a loss of tone in the buttocks and belly due to a dysfunction in the abdominal wall stabilizer muscles, especially the pelvic floor. When the stabilizer muscles stop firing the glute muscles begin to make changes in order to provide better stabilization of the pelvis. These muscles that were previously designed to do powerful lifting and fast movements are now being programmed to become a stabiliser.  Paul Chek calls these the “Heart Shaped Bottom”.

These stabilisers can become weak due to a number of factors, which we will have to address in our program. To make it easy I have broken your plan into steps, these are as follows:

Step 1 – Nutrition

Start by correcting your Nutritional intake. Eliminate all grains and sugars from your diet.

Grains and sugars are common culprits of food intolerance, and fungal and parasite infections. These can cause your intestines become inflamed, which, in turn, weakens your abdominal stabilisers.

Let me explain this a little more. Your abdominals and your internal organs share the same nerves, so when the intestine is inflamed, the abdominals, especially the stabilisers become inflamed and consequently dysfunctional.

To overcome this and to improve your nutrition, I recommend eating mainly unprocessed meats, such as fish, as well as vegetables and ensure that you eat protein with EVERY meal.

Step 2 – Retrain Your Stabiliser Muscles

Find a good Personal Trainer or Pilates Instructor to teach you how to use your inner abdominal muscles correctly. These exercises are simple, but they isolate your abdominals and are a great place for you to start getting back into shape. However, it is important to note, that you will need to learn how to integrate these simple exercises into full body movements, which I explain in step 3.

Step 3 -Begin a Weight Training Program for 30 mins 3-4 times per week

Again find a good Personal Trainer who can show you how to use Functional Strength Training Movements such as lunges, squats and deadlifts. Don’t waste your time sitting on machines, such as a leg press or an adduction apparatus, as these will train your stabilisers to become even lazier.

Remember, you need to learn how to use your glutes correctly and combine this with the rest of your body in movements like the deadlift. This is where you will start to see some definition reappearing.

Step 4 – Timing of Protein

To maximise your results when strength training, you will need to eat food at optimal times.

You must consume ‘First Class Protein’, such as whey protein within 30-minutes of completing your strength training program.

Step 5 – Set Goals and Review Them Continually

People who are successful, set goals. You must also do this to achieve your final objective. An excellent way to motivate yourself is to put posters or pictures up of yourself around your home of when you had your perfect shape. These will help you to achieve as your subconscious mind will go to work on solving your problem for you.

If you stick to your plan Madison, you will get there. You just need some patience and determination and then you will get that peachy butt back again.

Nick Jack is a qualified CHEK Exercise Coach, Level II Holistic Lifestyle Coach and personal trainer. He runs a personal training business called NO Regrets Personal Training.

Nick likes to lift weights, cycle, run and triathlon. He has played almost every sport at one time in his life. Now, he enjoys spending time walking his dog and relaxing with his wife and friends.

Your Questions Answered

Do You Want to Read More Health and Fitness Questions and Answers? Then Click Here 🙂

 
Disclaimer: The information published in this column are based on each of the author’s own professional and personal knowledge, and opinion. This information and opinon is not intended to be a substitute for professional medical advice, diagnosis or treatment of any manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding any medical condition and consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read on InShape News.
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Comments

  1. Nermeen Elgohary says:

    Thanks for your help. This is really working.

    Like

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