We all have our own very personal fitness goals. But one that “perks” just about everyone’s interest is how to get a toned, firm behind. A well-rounded exercise programme will address all your “worry spots”, but what should you target if your posterior needs some focus? The bad news is that thanks to genetics we are all born with a different glute (the muscles in your butt) size. But, that doesn’t mean you can’t power yours up. Here’s how:
#1 Zone in on your behind
In order to do this you first need to know what you’re working on – establishing this mind-muscle connection will supersize your workout. To do so, concentrate on clenching your left and right buttocks independently. Got it? Bingo. Practice this as much as you can – driving in your car, waiting in a queue… When you are working out you will find it easier to connect with these muscles to make the most of your sweat session. The benefit of EMS training is that it is able to activate all the muscles simultaneously.
#2 Identify the shape of your butt
We all come in different shapes and sizes. The shape we all want is firm and round – let’s call it the “bubble”. What does yours look like? Is it saggy, v-shaped (full on top, wide on sides and small as the muscles gets to the top of the thigh), or flat? Ask your trainer to help you find exercises that will work on your particular concern. For example, for a v-shaped butt a mix of cardio and strength may be needed as well as working the neighbouring muscles – hamstrings, inner and outer thighs and lower back. But you also have to manage your expectations: while exercise will ensure your butt muscles will become stronger and grow, their natural shape will not change. Not everyone can be a Kardashian!
#3 Curb your appetite
You can squat your way from Cape Town to Durban, but you’re not going to reach your goal unless you address your diet. A sensible meal plan will help you lose weight all over your body, including your butt. Keep yourself motivated by measuring your butt circumference weekly as you watch the centimetres melt away.