To lift, shape and tone your gluteals—a.k.a. butt muscles—burn off unwanted fat on and around your butt with cardio, it takes a combination of good eating, strength exercises, and all day mini-workouts.
Want a butt that looks good or even better in everything from jeans and pencil skirts to shorts and a swimsuit? Here are the top 10 tips and tricks that’ll get your backside fine in no time:
1. Eat To Grow
Your glutes are just like any other muscle in that they need protein and calories to grow. To support your training, add calories to your diet by way of lean proteins such as chicken breasts, egg whites and tuna. Fuel your workouts with complex carbs like oatmeal, brown rice and sweet potatoes.
2. Eat Clean
Choose natural unprocessed foods first and foremost. Keep in mind the longer something remains eatable on your shelf the longer it will remain on your thighs. Strive to consume the majority of your calories from whole foods rather than shakes and bars. Look for natural carbs in the forms of fruits and veggies, and healthy dietary fat from sources such as coconut oil, olive oil, raw nuts, seeds, and avocado. Keep processed foods, grains, soy, refined sugars, dairy, and diet products with artificial sweeteners in them to a minimum, if at all.
3. Walk Stairs Or Hills As Much As Possible
When you walk the stairs, or up a hill, you are directly putting stress on the back of the leg and the butt area. This is the perfect way to tone, tighten, strengthen, and smooth out the areas. There is no magic number, or steepness, but if either are available, try to walk them. Over time, this will not only help you lose the cellulite and tone the area, but it will give your butt a nice lift that is even better than the results you can get with surgery.
Have you ever heard of isometric butt squeezes? Basically, this will involve you laying face down and squeezing your butt together as long and as hard as you possibly can. Your butt will tone up and you’ll lose some butt fat in just a few weeks If you hold your breath when doing these exercises, it’ll make them even more effective!
2. HAPPY CHILDREN=QUALITY PARENTING. We don't always see eye to eye on everything and that's normal. We're human beings. But we come together and do it right for what's important, the kids. We are not enemies, we are parents. And we are parents 1st. S/O to @monyettashaw for making Mason's bday memorable. S/O to @itscrystalsmith at home taking care of our other lil' Prince. ❤️❤️❤️ THIS IS WHAT CO-PARENTING LOOKS LIKE. #Blessed #Happy #AboveTheDrama #BiggerThanUs
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3. So happy to finally be able to share with you all that I’m the new Global Brand Ambassador for @Revlon! Follow my day on RevlonSnaps. Yay! Choose Love, Everybody! #RevlonXCiara #chooselove #ad
7. Today was not easy..but by the grace of God we all got through it. Words cannot express our gratitude for all of your Prayers, Positive thoughts and Support for us throughout the years. Tommy will be missed but most certainly never forgotten...And PLEASE don't ask "Where's Martin?.." he was there too...just not in this picture. Lol! God bless you all.. #LoveConquersAll #MartinShow
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9. West coast get ready for #RockyHorror. I will be live tweeting again. #letsdothetimewarpagain
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11. We about to ROCK at #KCABlackBall!! All for our life-changing effort to end 🌎 AIDS.
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12. Today's #SNAPJACK is brought to you by @yazzthegreatest 😂😂😂💋💋💋
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13. Damn girl you kinda old to be headed to the Go Go. You coming in at the age they leaving. LMAO
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14. Daddy daycare B-Boxin with @acewellstucker @shopraisingace
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15. #FBF Naviyd & URV "LIL MONSTERS"
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16. HAPPY BIRTHDAY TO ONE OF THE BIGGEST LEGENDS IN OUR HIPHOP HISTORY! @snoopdogg CONTINUED BLESSING AND LOVE FAMILY!!!!! REAL OG!
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17. Thank you for a beautiful night VSU! Let's do it again! #HOMECOMING
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18. Had a great time this morning with my familia Erica, Griff & Truth!!
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19. Check out my interview on @essence facebook live. #inmyownwords #nycpromo #day2
22. Why me and @coryhardrict got the same pose... and notee... new mouth #naked
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23. When my husband is my personal 'hype-man'! it kills me every time! 💜😂 #WHATNOW #lostfiles📷
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24. Diggy Simmons
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25. Hand full of @jacquieaiche 💙💎💍 @esnail_la 💅🏾
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26. SuperSoulers! You can watch my interview with Carl Lentz live from my Facebook page, tomorrow at 11a ET| 8a PT. #SuperSoulSunday
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27. 💋 .. When the friendship is easy like Sunday morning. ☀️
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28. Sunday mornings are the best........... hugs and cuddles with my angel
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29. #huggar16 #hellohuggars
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30. My gym is everywhere!.. #RnBMoney #TheGeneral 📸: @twelvepastseven
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31. Nothing I would rather be doing... Rocko setting up our movie, Romelō working on a puzzle & Laiyah singing and sharing all she's learning at school... I'm so grateful for the joy they've brought into my life ... Praying for peace , joy & love in the home of EVERY family ♥️ #HeadScarfPJSunday LOL 😂