Show To get a more toned backside and a smaller waist, try pairing regular cardiovascular exercise with targeted strength exercises for the glutes and abdominal muscles.
Image Credit: Cultura RF/Cultura/GettyImages You may be wondering how to get a smaller waist and bigger hips — and you're not alone. Keeping up with the Kardashians in terms of booty-to-waist ratio may seem unrealistic, but obtaining more of an hourglass figure is certainly possible with a little hard work and dedication. TipTo get a more toned backside and a smaller waist, try pairing regular cardiovascular exercise with targeted strength exercises for the glutes and abdominal muscles. Straight to Your StomachBefore you can jump into your waist-slimming, rump-boosting workout routine and get results, it's crucial to consider your diet. After all, "you are what you eat," and if you are feeding your body nothing but junk, it makes it next to impossible to achieve the desired results. So what are you putting into your body? According to the Office of Disease Prevention and Health Promotion's (ODPHP) Dietary Guidelines for Americans, a balanced diet should incorporate vegetables, fruits, grains, dairy, protein and oils on a daily basis. Try alternating foods like salmon, chicken, eggs, kale, broccoli, avocado, Greek yogurt, blueberries, nuts, milk, cottage cheese and more. And if you're wondering what foods go straight to your stomach, there's evidence-based science on that, too. The ODPHP explains that many grocery store and restaurant items contain too much sodium, saturated fat and added sugars. These all harm your waistline and promote the accumulation of visceral fat, which stacks up deep in the abdominal cavity. It's also recommended that you limit alcohol consumption as well if drinking is part of your lifestyle. According to the ODPHP, moderation — up to one drink per day for women and up to two drinks per day for men— is key. Change Your PhysiqueIn order to truly change your physique and get closer to the hourglass figure you may be seeking, it's important to pair a healthy diet with regular exercise. For the start, make sure you're getting cardiovascular exercise in — and often! The American Heart Association recommends at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise per week, at a minimum. To lose weight, however, you may want to add more time to this equation. Try incorporating High-Intensity Interval Training exercises into your routine for faster, more effective results, points out the American Council on Exercise. To tone the buttocks and slim down your waistline, you will want to pair your regular cardio routine with targeted strength training. But be warned — spot reduction, or the idea that you can lose weight in just one area of your body by doing these strength exercises, is a myth. Doing a whole lot of crunches, for instance, won't trim down your waistline unless you get your cardio in and focus on strengthening the body as a whole. Target Your TushThere are many great exercises out there to help sculpt and tone the booty. All you have to do is start. Move 1: Squats This standard move works wonders for the rear.
TipFor an added challenge, try holding one heavy dumbbell against your chest as you perform the same squatting motion. Move 2: Bridges Bridges are one of the best exercises for targeting your backside.
TipFor an added challenge try holding one or two dumbbells on your hips as you lift and lower in your bridge. Move 3: Hydrants While it may sound a bit silly, this move mimics the "leg lift" a male dog makes when urinating on a fire hydrant or tree.
Work Your AbsTap into your core strength and make these waist-slimming exercises part of your weekly routine. Move 1: Russian Twist The twisting motion from this ab exercise is excellent for slimming down the waist.
TipTo modify this exercise, keep your feet planted on the ground as you twist side-to-side. For an added challenge, try holding a dumbbell at your chest as you twist side-to-side. Move 2: Sprinters Start in a supine position, laying on your back with your knees bent and your feet planted on the floor.
TipTo modify this exercise, lift your shoulder blades only as you come up instead of sitting all the way up into your twist. Move 3: Leg Drops The lower abs can be a "problem area" for many people. Leg drops target this spot and can be easily modified if needed.
TipTo modify this exercise, try bending your knees as you lower and lift your legs. Or, as an alternative, you can also try dropping one leg at a time, alternating right to left. How do you get a smaller waist and bigger butt?HOW TO GET A BIGGER BOOTY (AND A SMALLER WAIST). Not all women are naturally blessed with a well-rounded butt… ... . #1 Don't overdo cardio. ... . #2 Eat enough Protein. ... . #3 Choose the right carbs. ... . #3 Fat won't make you FAT. ... . #4 Challenge yourself. ... . #5 Don't forget recovery. ... . #6 Don't forget your abs!. What exercises can I do to get a smaller waist and bigger hips?11 exercises to build hip muscles. Side lunges. This classic exercise will sculpt your hips by challenging your glutes to accelerate and decelerate your abductors, all while building strength. ... . Curtsy lunges. ... . Squats. ... . Squats with sidekicks. ... . Bulgarian split squats. ... . Sumo walk. ... . Clamshells. ... . Hip lifts.. What foods make your waist smaller and hips bigger?Small Waist Diet Plan. Fruits: berries, apples, bananas, oranges, pears.. Vegetables: leafy greens, sweet potatoes, broccoli, carrots.. Whole grains: whole-wheat bread, quinoa, oats, brown rice.. Lean protein: poultry, fish, lean red meat, legumes.. Low-fat dairy: low-fat or nonfat milk or yogurt.. How can I get a bigger butt and hips in a week?To get a bigger butt in a week, you'll need to do exercises that target your glutes and eat a healthy diet that promotes muscle growth. Try doing squats, weighted lunges, donkey kicks, and glute bridges, which all target the muscles in your butt.
|