17 August, 2011
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- American Council on Exercise: Glutes to the Max
- Harvard Health Publications: Taking Aim at Belly Fat
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How to Lift My Butt and Slim My Waist Naturally
A natural approach toward changing your body involves diet and exercise instead of surgery or pharmaceuticals. A lifestyle change that emphasizes a healthy diet and regular exercise is even better. This means that you eat healthy food that you enjoy, reduce stress in your day-to-day life with yoga, and perform fun activities that are also considered exercise. Add toning exercises to your weekly routine to sculpt and lift your buttocks and abs.
Eat whole and unprocessed foods. This includes such things as fish, beans, poultry, fruits and vegetables, whole grains and dairy products. Add healthy fats to your diet in the form of nuts, avocados, coconut oil, olive oil and nut oils.
Reduce the total amount of calories that you eat each day, especially if you are overweight. A healthy diet is usually between 1,200 and 2,500 calories per day, but the right amount for you depends on your size, metabolism and activity level. If you are gaining weight, you are probably overeating. You can also lower your total calories per day by burning them with exercise. Consuming 500 fewer calories per day will result in approximately 1 pound of weight loss per week.
Include calcium in your diet. According to a study from the University of Alabama, Birmingham, women in particular have slimmer midsections when they eat a lot of calcium. Avoid eating trans-fats and drinking sugary beverages, as these items encourage fat around the waistline. Drink six to eight glasses of water per day instead.
Participate in cardiovascular exercise three to six times per week for 30 to 90 minutes per session. Moderate-intensity cardio exercise helps to reduce your waistline and can tone the muscles in your lower body. Activities such as jogging, stair climbing, the elliptical machine and cycling focus a lot of energy on your lower body, so you are losing weight and toning your butt at the same time. Choose activities that you enjoy so that you have fun while exercising.
Add one or two yoga classes to your weekly routine. According to researchers at the Fred Hutchinson Cancer Research Center in Seattle, yoga can help contribute to weight loss. This is likely due to the mind-body relaxation benefits that yoga provides, along with an increased body awareness often experienced by people who do yoga regularly.
Perform exercises that affect your core, particularly your abs and glutes, three times per week. Do these exercises one after another. Begin by doing 12 to 20 squats. Follow this directly with 12 to 20 standing kickbacks. Move to doing 12 to 20 plié squats. Finish with 12 to 20 lunges. Rest for one minute. Repeat one or two more sets. The amount of repetitions and sets depends on your current level of fitness. Start with fewer reps and sets and gradually build up.
Speak to a physician before beginning a diet and exercise routine, especially if you are over the age of 50, overweight or currently living a sedentary lifestyle.
- Perform 10 to 12 reps of your butt exercises and 15 to 20 of your ab exercises. Do four or five sets of all the exercises and perform them three days a week on noncardio days.
- Speak to a physician before beginning a diet and exercise routine, especially if you are over the age of 50, overweight or currently living a sedentary lifestyle.
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