Every girl wants her body to look beautiful and attractive. The same goes for the buttocks, which attract the gaze of men and make other ladies jealous.
The ideal that the fair half strives for is a toned and firm butt, which allows you to wear anything and look great at the same time.
There are actually many ways to get your lower back in good shape in a short period of time. To do this you just need to follow some rules.
Jen Selter
Instagram →
This is probably the most famous butt on Instagram. Each photo of this girl gets several hundred thousand likes, and the number of subscribers is only growing.
It is known that in 2010, Jen got a job at the reception of a fitness club, and in 2012 she started an Instagram page to post photos of her results, workouts, yoga asanas, and more. Today she has 7.4 million subscribers, including even Rihanna.
Jen is very proud of her butt and overall figure. Yes, in most of the photos the butt is not very well-shaped, but this is all, as the girl claims, only for motivation. Jen encourages people to exercise to get the same curvy figure.
Naturally, the girl receives a huge number of offers from sports brands, including such monsters as Nike, New Balance, Lululemon. Jen is about to launch a line of activewear herself. Sport is a real passion for her.
What else is this girl interested in? Her interests are quite normal for any twenty-year-old girl - shopping, parties, chatting with friends.
On the Internet you can read that Jen’s butt is silicone. The girl herself refutes this statement and says that she has one secret - sports. Long workouts and proper nutrition, and nothing more.
Julia Vince
Another Russian beauty bodybuilder, Yulia Vince, is from Kazakhstan. Now she lives in the city of Engels. The girl is a two-time champion in weightlifting. Yulia weighs only 65 kg, but claims that she can lift 275 kg. Fans, of whom Julia has more than half a million, have already called the beauty “steel Barbie” with the body of the Hulk. Below you can see how “steel Barbie” lifts an impressive barbell.
Yulia started going to the gym at the age of 15 to improve her health and escape from stress and family problems. Along with playing sports, Yulia studied hard at the law academy, but soon began to participate in competitions and, after a series of victories, began to play sports on a professional basis.
Michelle Levine
Instagram →
Michal Levin was born in Venezuela. Michelle once weighed 43 kg and hated her body, then she weighed 67 kg and hated her body, but then she became seriously interested in sports and became famous (now her weight is 54 kg). She worked as a model, so like it or not she had to stay in good shape. She loved it, and it led to real fanaticism. Now, instead of fashion publications, fitness and sports magazines suddenly began to turn to her. Like many Latinas, Michelle initially only worked on her legs, and only recently began doing biceps curls and crunches.
Then a friend suggested she compete in a bikini competition. The girl became famous (and her amazing butt became especially famous). Michelle is working on her ideal figure - for her it is symmetry, muscles, a thin waist and a round butt. She doesn't fight for six-pack abs. For Michelle, performances are like beauty pageants. She learns to move beautifully and non-vulgarly, to look feminine and attractive.
Michelle recently moved to the USA and is preparing for professional performances at the IFBB (bikini category).
Proper nutrition is, of course, a defining area for Michelle. Here is her completely unfeminine menu for 1 day:
Meal One: Oatmeal with Protein Meal Two: Pork with Swedish Crackers Meal Three: Chicken Breasts with Brown Rice Meal Four: Pork Chops with Salad Five: Beef with Asparagus and Spinach Meal Six: Salmon with Broccoli Meal Seven food: casein protein
Now everyone can do like Michelle. Here, for example, is her training program:
Monday: Back/Biceps:
Wide grip pull-ups 4*12 Medium grip pull-ups 4*10 Cable row 4*12 T-bar row 4*12 biceps curl with dumbbells 6*12 biceps curl with EZ bar 4*12 biceps curl with straight handle 4*12
Tuesday: hamstrings, calves:
leg curls on a lying machine 4*12 leg curls on a sitting machine 4*12 deadlift 4*10-15 lower leg in a sitting machine 8*20 standing lower leg in a Smith machine 6*20
Wednesday: triceps, shoulders:
standing arm extension with a dumbbell for triceps 6*12 French bench press with an EZ bar 4*12 overhead cable extension 4*12 military press 4*10 seated dumbbell press 3*10 standing barbell row with an EZ bar to the chin 4 *12 dumbbell swings to the sides while standing 4*10
Thursday: rest
Friday: legs:
lunges 4*12 bending with a barbell on the shoulders 6*20 bench press with one leg 4*15 (each leg) classic squats 4*12
Saturday: press:
raising the knees from a hanging position 4*12 crunches 4*20 crunches on the machine 4*12 crunches on the ball 4*20
Sunday: rest.
Michelle herself loves sprints (they strengthen the buttocks and burn fat), lunges (well, of course) and swinging dumbbells with your arms to the sides.
Michelle has her own YouTube channel. There are many of her workouts posted there - but here is the most famous one, for the buttocks:
Michelle has a favorite quote from Ronnie Coleman: “Everyone wants to be a bodybuilder, but no one wants to lift fucking weights.” Michelle's ideal person is Larissa Reis. Michelle starts each day with cardio and ends with strength training.
Robin Hillis
Robin Hillis, 48, is a grandmother of three grandchildren and a keen bodybuilder. Robin lives in Ontario, Canada and works as a prison guard. According to her, she first took up bodybuilding thirty years ago. The weight of the “iron granny” is 90 kg, and the girth of the biceps is an impressive 43 cm.
Robin usually wakes up at six in the morning, spends 20 minutes doing an intense cardio workout, and eats a bowl of egg whites, two whole eggs, and spinach for breakfast. She trains six days a week when preparing for the biannual show, and five days a week the rest of the time.
Laura Capel
Instagram →
23 years old, 240 thousand subscribers, luxurious ass. NPC league athlete and fitness model. She was born on May 30, 1991. At university, Laura seriously studied biology. She is also a semi-professional soccer player and soccer coach. The pharmaceutical company MusclePharm works with the girl; she advertises their products. We are sure that in the future we will learn more about Laura - but for now we just look at her photos with pleasure.
Caitlin Rice
Instagram →
Canadian Caitlin Rice is 23 years old. She comes from the USA, from a military family, so she moved back and forth throughout her childhood. At age 16 in Atlanta, Georgia, she began her modeling career. At that time, she was eating terribly: due to the pressure, she almost completely stopped eating and was on the verge of an eating disorder.
She decided to quit modeling and start her own education. It's time for “a little cardio and a lot of partying,” as the girl herself calls it. She started eating normally again, but it wasn't very healthy. She gained 7 kg of weight and became, as they say, skinny fat. She had almost no muscles at all, but she had a small belly formed by alcohol and overeating. At that moment, she met her future boyfriend Braden and decided to change again. And since Braden was passionate about fitness, little by little Caitlin gave up partying. She began lifting weights and began educating herself about fitness. Soon the girl was seriously fascinated by lifting.
She began to really enjoy doing fitness. She began to promote her new lifestyle through Instagram, and other, major bloggers noticed her. She began to think about a career in fitness. At the same time, she studied political economy at the University of Dallas. After graduating from university, she and Braden (now husband) moved to Canada.
After that, she began to seriously engage in fitness consulting, giving her advice - now for money, in her online school.
And she also has a great butt.
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Laura Gordon
Instagram →
Laura, better known on social media as Chicken Tuna, started working out at 23 and is still working out at 46. She's from New York City, now lives in Charlotte, New York, and has a net worth of 457K. followers on Instagram.
She is not an athlete, not an online trainer, or a nutritionist. In her posts, she simply tries to motivate women and shares with them how difficult and at the same time how pleasant it is to remain in ideal physical shape - especially at this age. In 2006, she started her own website - simply because she was tired of the nonsense that was presented from all sides under the auspices of fitness and a healthy lifestyle.
And she has an amazing butt. Everyone should look like this at 46 years old!
Nicole Coco Austin
Instagram →
Fitness guru 35 years old, 1.3 million subscribers. American fashion model and actress, part-time wife of rapper Ice-T. The native Californian is only 1 m 57 cm tall. By the way, she starred in 29 films, and also wrote scripts for some.
Nicole began her modeling career at the age of 14. She starred in advertisements for swimsuits and bikinis. In 1998, she became Miss Fitness in Mexico. Having started her modeling career, Nicole enlarged her breasts to size 39DD. In 2009, Nicole participated in Playboy parties for six months, and in 2011, she co-authored the book “Angel” with Laura Hayden.
In December, Nicole will give birth to a daughter, whom the couple plans to name Chanel.
Yuan Hezhong
Model, doctor, bodybuilder, fitness blogger and just a charming girl - you will be surprised, but all this is about Yuan Herong. She works in a hospital and spends her free time in gyms and photo studios. Yuan participates in bodybuilding competitions and practices martial arts. The result is obvious - steel abs, powerful biceps and muscles that weightlifters can envy.
Yuan's Instagram account is followed by loyal followers. Some admire the Chinese woman’s body, others jokingly note that with such thighs you can easily strangle her.
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Photo: Instagram
Author:
Daria Solodovnikova Tell your friends
The topic is specifically about jeans, which ones suit people with toned legs? many say that they are slim fit (tapered towards the bottom), emphasizing the legs, others shout in protest that such jeans make the legs look like legs, and they are suitable exclusively for skinny guys, and for jocks, purely straight classics. What are your opinions on jeans and their fit? Tapered for jocks legs? or other types of pants, write your opinions, we’ll discuss) ps there’s still a problem, when buying jeans, it always fits snugly in the legs and dangles at the waist, the ones that don’t fit properly around the waist have to be sutured at the waist))
Natalia Melo
Instagram →
We have already written about Natalia Melo and her Instagram, and of course, when thinking about fitness buttocks, it is she who comes to mind. It’s not for nothing that the BodyLab online school places special emphasis on the #center of the universe. Natalia is Brazilian, and in Brazil there is a special emphasis on a toned butt. Natalia's skill in working out the gluteal muscles has been honed to perfection.
In 2012, Natalia received the title “Miss Bikini Olympia”, today she is a certified personal trainer and a representative of the Nutrex brand. Natalia Melo trains her butt often (not once a week). Her favorite butt exercises are cable kickbacks, hyperextensions, reverse hyperextensions, glute bridges, lunges, dumbbell squats, and side-lying elastic band exercises. Natalia is considered the owner of the most beautiful buttocks in the world.
Now Natalia is 31 years old. Her height is 168 cm, competition weight is 55 kg, off-season weight is 58 kg. Favorite muscle groups are the back and legs. Favorite food: chocolate chip cookies and Snickers.
Natalia claims that she eats 6 times a day and prepares her own food for the whole week on Sunday.
To stay motivated, Natalia writes uplifting quotes on her bathroom mirror.
Janice Geray
31-year-old athlete Janice Geray became famous for her resemblance to Jennifer Lopez, and more than 245 thousand people follow the girl’s Instagram profile. In many of the photos, Janice looks so much like JLo that they could be mistaken for twin sisters. However, there are still differences, and the main one is the mountain of muscles, which the 51-year-old singer cannot boast of. Many fans in the comments to the posts suggest that Janice become Jennifer’s personal trainer and publish their joint workouts on TikTok. What Lopez thinks about this idea is not known for certain.
Janice Geray Robin Hillis
Ekaterina Usmanova
Instagram →
Of course, we have already written about Catherine. She is truly considered the best butt on Russian fitness Instagram: a summer video in which Katya catches up with a bus in short shorts later spread all over the Internet - an unforgettable sight. Katya talks about her secrets at lectures at her own school, Usmanova Team, and shares them on Instagram and on video. We have collected all the advice from the famous champion in one list for your convenience:
1) Train with purpose. Make sure that it is the buttocks that are working, not the quadriceps. Remove from the program all exercises in which the quadriceps are felt, otherwise you will develop huge thighs and will not achieve your goal.
2) Stretch. Maybe the muscles are not responding due to spasm. Then you need to do exercises that stretch the muscles, such as deadlifts.
3) Develop muscle sensitivity. Focus on the muscle, feel it. Train smart, don't turn off your brain.
4) Pay attention to strength. There is no need to increase approaches and count repetitions - it is better to increase the weight. If the weights do not increase, then the gluteal muscle will not grow.
5) Exercise more often. The buttock muscles will be able to handle the load 2-4 times a week.
6) Swing your legs. This exercise does not involve the quadriceps, but it does make your butt noticeably rounder. The main thing is to securely fix your lower back.
7) Eat right. Don't cut calories to a "living level." Drink more water - it gives you a juicy figure.
Vary your workouts. There are so many butt exercises that you can do a different one every day. The gluteal muscle consists of three muscles - small, medium and large. Distribute the load evenly - and enjoy your reflection in the mirror!
9) Add glute exercises to every workout. It’s impossible to pump up your butt - take advantage of it!
10) Believe in yourself, get out of your comfort zone. You will begin to respect and appreciate yourself!
Bruna Lima
Instagram →
19-year-old Bruna Lima is proud of her Brazilian-Italian roots. She is engaged not only in modeling, but also in online fitness training. Here, for example, is a butt workout from this girl:
And here are the juicy results of these workouts:
