While men work on firm rear, women try hard to get a toned posterior, experts say both can be achieved with a proper exercise and diet. The Latina diva, Jennifer Lopez is said to have the best butt in the business. Not everyone s so lucky. Recently it was reported that many Hollywood stars wear bum bags to make their flattish rear end look rounded. Lots of figure conscious folks have problems with their bottoms. They find them either too tight, too saggy, too flat, too small or too big. Fitness buffs complain that it is tough to tone the back side, unlike other body parts. And yet there are several celebrities who have got remarkably shapely rears. Fitness experts have reassuring news. You too can have one. It may be difficult, but it is not impossible they say. With proper cardio workouts and weight training, one can pull it off.
Few know it, but males and females have bum shapes based on gender. For women and men the rear ends are typically pear shaped and apple shaped respectively. Women genetically have more regional fat cells distributed around their problem areas. Usually fat accumulation starts in the hips, says fitness experts and trainers. Some of the exercises suggested by experts that can help tone the butt are hip raises, pelvis bridging, lunges, leg presses and birdie dog.
Fitness experts says that muscles after all do not have a gendeer and there are no male or female specific exercises for toning up your bottom. However because of the hormone testosterone, men have more stamina and are able to bulk up faster than women. A very basic exercise would be bottom squeezes.
Diet is equally important, some experts contend. some foods which you should eat that contain protein are lean chicken breast, turkey breast, protein shakes, soy protein, and lean fish. Some comples carbohydrates are sweet potatoes, whole wheat breads, whole wheat pasts and oatmeal.
Some regular work outs for men:
1. Cycling or walking for about thirty to forty five minutes
2. The heavy compound exercises such as squats and dead lifts, are advisable since they give you a full body workout, which uses more than seventy percent of your body total musculature
3. Try the thirty second rule instead of rushing through squats and lunges, hold for 30 seconds at the lowest point of the move.
4. Drink a lot of water and opt for protein shakes in the morning
5. With every workout session, increase weights, add repetitions, and opt for shorter rest periods between the exercises.
Some regular work outs for women:
1. Regular brisk walking for forty five minutes at least
2. Keep yourself physically active at home climb stairs, do household work; carry groceries. All this can contribute to reducing the overall flat in the body and tone up the hip muscles especially
3. Whenever walking, or doing chores around the house, keep your bottom tight, stomach pulled in
4. Do mini workouts all day long
5. Include more carbohydrates and proteins in your diet.
Some tips for younger looking skin are essential to keep you in shape with age defying ideas and secrets and help you reveal your inner beauty.
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