With a series of targeted exercises and a healthy diet program you can finally say goodbye to a flat butt and show off a side b to scream
With the growing popularity of JLo or Kim Kardashian asses, flat butt has become a source of frustration for many women, who do not feel disturbing and feminine enough.
Fortunately, there are specific exercises to be performed both at home and in the gym that allow you to get a fuller and sexier butt.
Before starting to work on the buttocks, however, it is essential to reach your ideal weight, if you do not want to risk invalidating the many sacrifices made due to the excessive percentage of adipose tissue.
Flat seating can be caused by several factors, including genetics and aging.
The former determines the shape of side b, but subcutaneous fat is also another critical factor. During the fertile age, due to estrogen, women tend to accumulate fat on the hips, buttocks and thighs; the hormonal changes that occur during the aging process, however, move the accumulation of fat from the lower back to the stomach.
The curvature of the back also affects the height of the buttocks: a greater curve makes the butt appear taller.
Fortunately, working on the muscles of the buttocks can give your buttocks a more harmonious and feminine shape. Walking, especially uphill, works precisely those muscles that make your butt appear taller and protruding. Stop every now and then for lunges forward in sets of 10 reps.
Take a step forward and lower the knee of the rear leg until it touches the floor, keeping the front leg at a 90 degree angle without allowing the knee to pass over the tip of the feet. The ideal is to do 30 minutes of walking a day, 5 days a week, with 20 lunges per leg.
Several sets of 10 or 15 reps squats will do wonders for your buttocks. Standing, with your legs shoulder-width apart, bend your knees keeping your back in axis as if you were about to sit on a chair and then stand up, contracting your buttocks.
A variant, called sumo squat, involves keeping the legs wider, with the tips of the feet facing outwards: with a dumbbell held with both hands in front of the pubis, lower yourself allowing the knees to point outwards, after which rise and repeat.
Remember that genetics will always have the last word on the distribution of fat: with targeted exercises you can in fact shape the muscles, but not the fat!