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Monday, October 24, 2016

HOW TO HAVE BIGGER BUTT IN 7DAYS


Most people are no more interested in ‘skinny girl’ look, but prefer to see women with bigger sexy booty, women with big asses, or women with fuller curves, which is the primary reason why so many women now join gyms and exercise programs in order to have big ass.

The butt or the hips are an extremely important part of a woman’s body, especially if they want to really look curvaceous. Women want to get bigger booty and wider hips, but they are unable to understand how to get them. If you are too skinny or too overweight, you will have to become dedicated and focused if you really wish to get bigger and wider hips
Here we will be covering most every option out there; showing you what works and blowing the lid off what doesn’t.

Day 1: EXERCISE
Do cardio. Getting your heart and lungs going is the absolute quickest way to burning fat. You don't just want junk in the trunk, you want toned, rounded goodness. Try these strategies on different machines at the gym or on the road:
-On the road: Walk sideways. Pulling your leg away from your body works your butt at a different angle.
-Stair Master: Lean slightly forward and take bigger steps as though you're trying to climb 2 stairs at a time. Also, let go of the bar so that your butt muscles are forced to keep you stable.
-Bicycle : Ride an upright bike and concentrate on pushing down forcefully on the pedals.

Day 2: DO SQUAT
Hold 2 dumbbells in your hands and stand with your feet slightly wider than shoulder-width apart. Bend your knees, making sure that your knees line up vertically with your toes and don't extend out over your toes. Your toes and knees should angle slightly outward.
Squeeze your glutes and lower your butt. Your knees will bend, but they should still not extend beyond your toes. Keep your back as tall as possible. Squat down until your thighs are parallel with the floor. Focus on using your glutes more than you use your thighs when you're raising yourself back into an upright position. Do 2 sets of 8 reps.

Day 3: DO LEG RAISES TO WORK YOUR OUTER GLUTES.
getting down on your hands and knees. It's best to do these on a soft surface like a yoga mat.
Keeping your leg bent at a 90-degree angle, lift the outside of your right knee toward the ceiling until the inner part of your right thigh is parallel to the floor.
Hold the position for 5 seconds and then lower your knee back to its starting position. Do the same with your left leg.
-Do 8 reps on each side and increase the number of reps or the amount of time that you hold your leg in the air to make it more difficult.

Day 4: HEEL RAISES
Heel raises are excellent for developing a rounder butt. You can use ankle weights or resistance bands to maintain tension for better muscle growth in the glutes and hamstrings.
-1. Begin on your hands and knees in a tabletop position. Drive the heel of one foot straight up towards the ceiling, maintaining a 90-degree angle at the knee. At the top of the movement, take a second to flex the glute muscles as you exhale.
-2. Inhale as you slowly bring the knee back down, crossing it over the opposite knee.
-Tip: For a more intense workout, do 5 to 10 minutes on one leg, then continue with another 5 to 10minutes on the same leg, but this time extending your leg straight out. Once this 2 to 4 minute set is complete, switch legs

Day 5: JUMP SQUATS
Jump squats are great for gaining strength and burning fat.
-1. To start, slowly lower yourself into a squat making sure your knees don’t pass your toes. This is called the safe-squat position.
-2. Next, spring up into a straight jump and land in the same safe-squat position. Repeat this movement continuously for 20 minutes

Day 6: Single LEG BRIDGES
Leg bridges are great for your booty and build sexy VS model legs.
-1. Lie on your back with one foot flat on the ground and one leg straight up in the air.
-2. Exhale as you place your weight into the heel of the foot on the ground and drive your glutes up aiming to make your body straight from shoulder to knee. At the top of the movement, flex your glutes and inhale as you slowly return to start position. Repeat this for 20 repetitions per leg, pulsing at the top for 10 seconds at the end of each set.

Day 7: OPT FOR FRUITS, PROTEINS AND NUTS
Here are a few foods that will make your butt bigger:
Exercise is associated with your food for toning and shaping your butt. The required diet is needed to feed your body with sufficient nutrients. Take junk food in lesser quantity. Increase intake of good fats and proteins and carbohydrates.
-Have sufficient protein in your every meal. You may take good protein shake after your exercises.
-Don’t worry much about the availability of protein, it is always available in your household. A few examples are Eggs, Skinless Chicken Breasts, Salmon, Tuna, Tilapia, Cottage Cheese, Protein Powder, Steak, Beans & Legumes, Soya Nuts, Virtually Any Fish etc.

2. CARBOHYDRATE - In addition to proteins you need to take Carbohydrates too which is easily available in following grains such as Quinoa, Brown Rice, Sweet Potatoes, Oats, Weetabix, Coos Coos, Ezekiel Bread etc.

3. FAT - Afraid of taking fats? Don’t worry!
Factually, calories excess quantity and bad foods make you fat or more prone to getting fat. Be aware that sources of good fats are essential for your better body composition and optimum butt size. Such healthy fat sources include Fish Fat/Oils, Olive Oil, Nuts, Peanut Butter, Almond Butter etc.

(a) Vegetables:
Vegetables have lot of anti-oxidants, nutrients and other essentials for your growing booty. You can typically eat as much of vegetables for better butt.  e.g. Broccoli, Spinach, Tomatoes, Kale, Virtually any dark green vegetable.

(b) Fruits
After vegetables the next comes your favorite fruits.

(c) Maca
Regarded as a super-food offering minerals, vitamins, enzymes and amino acids Maca is used for energy purposes together with maca root powder helps with hormones.

(e) Food Supplements
If you are a vegetarian, Pueraria Mirifica pills – PM, Maca – a tuberous roo, are the suggested herbs or roots for you. In other case, Bovine Ovary (BO) is better option for you.
-Taken by most of the women today, Aquaje is your curvy solution. Famous for high amounts of phytoestrogens, it is good for hips, thighs and buttocks.

-Take care to look for ingredient that stimulates hormones for butt developments.

-Don’t forget that healthy food is essential for laying down the materials to help your butt grow after your booty building exercises.

ADDITIONAL TIPS:-
Butt toning exercises should be done consistently. You may start to see some results within a week, but you should continue doing the exercises to reap the full rewards and have a more toned butt in the long run.

Don’t do these exercises too fast. You could get exhausted very easily and think they are too much work and start slacking off. Remember to be patient with yourself.
If you aren’t used to the exercises, start off slow and steady and gradually build up the amount of exercises you do.
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1 comment:

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