每日健身计划：三十天从平臀到圆臀 From Flat to Full Booty in 30 Days (Without Weights)

From Flat to Full Booty in 30 Days (Without Weights)

 

Posted by Sia Cooper

When I was pregnant, I had such a bubble butt! I absolutely loved the little extra padding down there.

However, when I gave birth and starting breastfeeding, my bubble popped and I ended up with a booty as flat as a flapjack pancake! Where on Earth did my derriere go?

While breastfeeding, it was hard enough to take in extra calories as I burned so much. I ended up losing a lot of my muscle tone that I once had! I decided that I had to do something. My pants were not fitting as nice as they once did!

I always heard that squats were the way to go, but I hated them. Truth is, I had gotten pure lazy. Taking care of a newborn was exhausting enough that I had put my workouts on the back-burner for a couple of months. But one day, I woke up and figured it was time and either now or never. I had to force myself to love squats and what better way to do that than introducing myself to new variations? By trying different versions of this classic workout, I kept it fresh and fun without any boredom. By the end of the month, I looked forward to doing them!

I ended up lifting my butt some and getting rid of a bit of that rough cellulite around the bottom. I was very happy with my results though I still have a long ways to go. After all, it does take more than just 30 days to build a nice butt!

I did the following workouts each night for 30 days before I went to bed-10 reps with 3 sets.

1. Pistol Squat

• Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
• Raise your right leg off the floor and hold it there.
• Flex your right ankle so that your toes are higher than your heel.
• Your right leg should be straight.
• Brace your core.
• Push your hips back and lower your body as far as you can.
• As you lower your body, raise your right leg so that it doesn’t touch the floor.
• Pause, then push your body back to the starting position.
• Keep your torso as upright as possible.

2. Jump Squat

• Stand with your feet shoulder-width apart, arms hanging at your sides.
• Squat down until your knees are bent about 90 degrees.
•  Immediately swing your arms overhead and jump upward as high as you can.
• As you land, gently bend your knees and sink back down into the squat position.

 

3. Plié Squat

• Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay alined with your toes, so don’t go out too far.
• To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
• Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
• Only go down as low as you can without compromising your flexibility or your balance.
• Push back to start without locking the knees.

As far as diet goes, I also began eating MORE-not less! I still stuck with a clean diet for fat loss, but I upped my calories a good 700 per day. In order to build my booty back, I had to increase muscle mass. Too little calories will starve your muscles and lead to atrophy-which was happening to my glutes upon giving birth because I was burning calories and not putting them back into my body. Inactivity also caused this!

I aimed for increasing my protein, in general, to at least 1 gram per 1 pound of my body weight. This helped a lot! And yes-I ate carbs and lots of them (whole/complete grains). I do not think I could live without carbs while breastfeeding or I would be a zombie! I did lower my sugar intake (no candy, sweets, most fruit, etc).