(BlackDoctor.org) — Incorporate these techniques into your daily butt busting routine to get better results…in less time! Remember: while there’s really no such thing as spot training, incorporating a creative workout strategy, while eating right and getting in some cardio several days a week, will have you in double-take worthy shape in no time.
Keep your butt in plain view.
When targeting a problem area, people are usually inclined to cover that spot, but experts suggest exposing it in the workout clothes you wear. Exposing your bottom will allow you to focus in on that area and allow you to watch your muscles work while you sweat. You will also be able to see your results as they manifest.
Use weights, not just your body weight.
Adding weight to basic moves like squats or lunges will maximize your results.
Try the 30-second rule.
Instead of rushing through squats and lunges, freeze in the lowest position for 30 seconds. This will allow you to take an extra-deep contraction through your glutes and core and stabilize your body before standing up again.
Take it slow.
When doing strength training, don’t rush through your repetitions. It’s true the faster you do the reps the quicker you will get done, but doing this will stunt your results.
Do mini workouts all day long
Try and make the most of your breaks all day. Try keeping a set of ankle weights in your drawer and doing standing leg lifts or leg extensions during phone calls.
Tone While you walk
With each step, when one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot and press off with your toes. You’ll feel your glutes contract with every step.