This week will kick-off summer, and most of us already know what this means: sun, beach, pool, bikinis, and with luck, a beautiful body with buns that look real good in their place. Although 90 days of work is often the ideal and just amount of time needed for your buns to defy gravity and look sensational in your favorite bikini, beach dress, or those tight jeans, you are still on time.
Let’s do this!
Eating habits: if you wish to gain volume on your buns, your best food friends will become low-fat dairy products, eggs, low-fat meat (especially chicken, turkey, and tuna), legumes and vegetables (avocados, carrots, and pumpkins), nuts and seeds, complex carbohydrates (oat flour, and whole wheat pasta), and fruits like pineapples, strawberries, pears, and apples. Avoid fried and processed foods or those that are too salty and a whole lot of water and herbal teas that avoid the retention of liquids such as parsley, artichoke, and Jamaican flower tea.
Exercises: these are the three basic exercises used to help strengthen the glute muscles. (Always remember to consult a certified trainer to avoid injury).
- Deadlift: stand up straight with your feet separated in line with your hips, hold a weight bar while keeping your arms straightened out. While pressing your buns bend your hips, move your buns back while maintaining your back straightened. Go back to the original position and repeat the exercise.
- Squats: stand up straight with your feet in line with your hips, with your arms aiming forward and completely extended, bend your knees while keeping your back straightened. Go back to the original position and repeat the exercise.
- Bent leg side raises: get on your knees with your hands on the floor mat, raise and straighten your leg to the side until it is in line with your hips. Hold it there for a few seconds, and go back to your starting position. Alter between legs after finishing each set.
Do 3-4 sets of 15 reps for each exercise, 3 times a week.
In my 21 day Transformation Program “The 40s are the new 20s” I have a routine that is especially focused on the buns that contains my best exercises to grow and tone them. Go take a look!
Creams and massages: one of the things that makes the buns look bad is cellulite; however, there are certain cheap home remedies that give amazing results when applied on a constant basis. One of them is a vigorous massage with coffee cream (made with olive oil, sugar, ground coffee ) which not only exfoliates, but also works to detoxify the buns area. Use this remedy three times per week to obtain optimal results.