(English) How to Lift Your Butt in 14 Days
All the fitness junkies out there will know not to skip leg day, but an understated part of the body that is hard to target is the butt. Most of us care about how our butt looks, so here’s a quick workout and some tips that will bring you one step closer to achieving a toned butt.
Stand with your feet hip-width apart and squat down as if you’re about to sit on a chair. Keep your back straight while resting your body weight on your heels. Push your butt as far back as you can, and make sure that your knees don’t go over your toes!
Lay on your back, with your feet hip-width apart. Press your pelvis up to the ceiling. Lower your back and butt onto the floor and repeat this as many times as you can.
The Heel Kick
Place your palms shoulder-width apart on the floor and kneel. Straighten your right leg and kick your heel up into the air. Repeat with the other leg.
Start off with one set of 15 to 20 reps, and slowly build up to achieve three to five sets of 20 reps. Give yourself a break every four to five days or alternate the exercises to switch things up. Pay attention to your form to see an improvement in results. These exercises may leave your muscles feeling sore, but it will be worth it!
Feeling Too Lazy?
For days when you feel too lazy to get off your butt, we have the perfect solution for you! Introducing SW1’s Magnetic Muscle Sculpting, which uses the latest Functional Magnetic Stimulation (FMS) to improve the tone of treated muscles, helping you to achieve that killer booty. Through electromagnetic induction, FMS directly activates motor neurons which result in the contraction of muscles. FMS also tones up gluteal muscles to lift and shape the buttocks.
FMS works best for individuals who are engaged in an active lifestyle, but not forgetting having a well-balanced diet.
- Load up on protein, as it helps with muscle growth. Increase your intake of lean animal proteins like skinless chicken and white-fleshed fish. These foods can help to increase your lean muscle mass.
- Eat all the carbohydrates. Our body burns carbohydrates for energy. Incorporate gluten-free carbs like potatoes, sweet corn, and brown rice into your diet.
- Avoid alcohol, which is the source of empty calories. Moreover, hangovers zap your energy and can negatively affect the quality of your morning workouts.
- Cut back on sodium, which can cause fluid retention. This is not ideal since we want to gain muscles, not water weight.
*These tips may vary from person to person thus you may want to consult a dietician for advice.
What are you waiting for? Throw on your favourite workout jams and start right now! All the best!