What’s your secret to looking great? Some people swear by exercises, some by diet. But there’s no single answer. Different parts of your body can be toned and honed in different ways. When it comes to your bottom, then, what are the secrets to a great shape? Do you want it to be bigger, smaller or just a bit more… well, perky?!
What is the perfect butt, anyway?
When it comes to the perfect butt, shape trends are constantly changing. In recent years, we’ve moved from striving to be a size zero waif with no discernible booty whatsoever, to seeking more shapely curves both up top and to our rears! No more the fearful cry: “Does my bum look big in this?” Instead, we look to the likes of Kim Kardashian and Beyoncé as our curvy role models. But when round and pert is the order of the day, how do you achieve it?
Our first port of call in the quest for a shapely behind is exercise. This part of your body, after all, is full of muscle. Your muscles form the structure of your body and have the power to change your shape entirely. For toning exercises, repetition is key. So aim to repeat each series of exercises three times for a minimum of around 45-60 seconds a time.
Vary basic squat exercises to include leg lifts. Begin with your feet shoulder width apart, slowly squat until your thighs are parallel to the floor. Begin to raise your body and as you stand, lift one leg to the side. Repeat with the other leg. You can increase the work out by using a resistance band around your ankles.
Begin at standing, step forward and lunge so that you arrive with your front foot bent at a right angle with your knee over your foot. Aiming to create right angles here will help you to work out in a controlled way which is better for your muscles. Side lunges work in much the same way but step to the side to extend the workout to your hips.
Exercises that build a strong core help to balance any bum-centric workouts. This will help you to avoid injury and build a balanced shape. Lying flat with your feet under your knees, raise your hips to a half bridge and then lower with control. Alternatively, from a plank start raise each leg alternately, slowly and with control.
In your quest for the perfect bubble butt, you not only need to implement the right exercise routine but also look at changing your diet. Yes, you can eat your way to the perfect butt. Now, we know that you want to be more siren than bodybuilder, so let’s talk about fat. A level of fat is vital, indeed natural, on a curvy female body. Sorry though, put down the biscuits, it needs to be good fat! Classic superfoods provide this in spades, but which should you put in your shopping basket?
All nuts are high in protein, but almonds, pistachios and cashews are some of the best. They’re a great snack to replace biscuits or crisps. To increase your intake, look at nuts in alternative forms such as almond or cashew butter. Look for products that are 100% nuts and you can add it to porridge or on crispbreads.
This fruit somehow developed a reputation as being the one food that you could solely survive on. Don’t try that, but it is a great source of masses of vitamins and monounsaturated fat (otherwise known as good fat!) Have it on wholegrain toast with a dash of tabasco.
These have their own section as they are not actually nuts! They’re tubers, and as such are actually low in fat. They have huge benefits to your gut and aid your immune system by stimulating your body’s natural protective bacteria. They’re super low calorie so if you’re trying to lose a layer of fat to highlight the shape of your perfectly toned behind, these are a great choice. And with a light flavour that’s reminiscent of nougat, there’s really no downside!
Even if you’ve altered your lifestyle to include regular muscle toning reps, and you’ve cut processed foods in favour of superfoods, you will probably still want a bit of extra control. The really perfect butt for us extra curvy girls normally sits under the support of plus size shapewear, such as a fab pair of shaping shorts, keeping your form controlled, consistent and – well, perfect!