Having a perfectly sculpted butt and thighs is not only a wonderful way of looking fabulous in your favourite jeans, it could also mean a faster metabolism and a greater overall fat burn! That's right, your butt and thighs comprise some of the largest muscle groups in your body and if they are in shape, it will be easier to get the rest of you in shape, too. As with everything else, getting your lower half in peak form takes a combination of strength training and good nutrition. Here are some strategies to get you moving in that direction!
1. Focus on sculpting first.
Before you start thinking about burning fat, it is important to build up lean muscle, so you can get the 'shape' you are looking for. Getting your legs and behind looking right means you have to do a range of exercises, and not just one or two. You have to train all the muscles groups in the area. Your butt is made up of the Gluteus Maximus, Gluteus Medius and Gluteus Minimus. To get a high, hard hind quarter, you need to be working all three muscles groups. The same is true of your legs. You need to make sure you are addressing your quads, hamstrings and calf muscles.
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2. Lift weights.
Lifting weights is one of the best things you can do in your workout. It will build strength and improve your definition. Make sure you stay focused on your forum, doing so will prevent injury and help you target the right muscles. It is also important to remember to keep your core engaged at all times. This will not only help to tone the area, it will help protect your back and spine. If you don't have any weights at home, you can do bodyweight exercises instead! Check out these bodyweight exercises
if you are looking for a place to start!
3. Don't forget to stretch.
We use our butt and legs everyday. Because of this, they are easy areas to injure. Make sure you get in a good warm up before you begin your workouts. A warm up will help you activate and focus on the muscles you plan to work. Don't forget to stretch at the end of the workout to make sure you keep those muscles supple, limber and ready to go the next time you workout!
4. Rest and refuel.
Doing a workout breaks down your muscle. It is important to give it enough time to repair. That is why rest days are so important. Try to leave 48 hours between your lower body workouts. While taking this time to work other parts, you can aid your recovery by making sure you are eating right. Eat whole, clean, nutrient dense foods to supply your body with the tools it needs to build those muscles.
If you are looking to whip your butt into shape (literally) while trimming and toning your entire body, we've got just the thing for you! Our workouts are completely FREE and hosted by ladies that will quickly become your fitspiration (if they aren't already!). If you are brand new to working out or have taken some serious time off from the gym, you should have a look at the BodyRock Beginner Bootcamp Challenge
complete with a meal plan
designed with you in mind. Edith designed the program with beginners in mind, so you will be challenged but not overwhelmed. If you need a workout that is a little more advanced, The DailyHIIT Show is the place for you! Jacqui will break a sweat right along with you in these real-time workouts. To ensure you never miss an episode, sign up here
by checking the 'workouts' box. Join today and see what being a BodyRocker is all about! You'll be glad you did!
Want a sexy rear? Try this workout from Episode 2 of The DailyHiit Show
Do you have a favourite lower body workout? Share it with us!