Hermes Birkin Togo 30

You're standing in front of your full length mirror, struggling to squeeze into last year's swimsuit. You peer at yourself. There's no denying it: Either your suit shrank or your Hermes Kelly Black 28

Hermes Birkin Togo 30

So what can you do? Try my four step butt tune up plan.

The Butt Fitness PlanCultivate patience It takes time and persistence to trim away fat, build up muscle, and shape your body. And the truth is, you may never have the perfect butt. But you can have one that's firmer and shapelier.

Diet There is no magic bun burning diet, but to reduce overall body fat, eat whole foods (veggies, fruits, lean proteins, and whole grains), healthy fats (mono and polyunsaturated), and small portions every three to four hours. This keeps you feeling satisfied and energetic, which helps you eat less.

Hermes Birkin Togo 30

Strength training One classic butt shaping exercise is the squat: stand with your feet parallel, shoulder width apart, and then slowly lower your hips, making sure Hermes Birkin 40 Epsom

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Hermes Birkin Togo 30

your knees don't go past your toes.

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Learn the bun basics Your behind is made up of three muscles that make up what's called "the glutes": the gluteus maximus, the gluteus minimus, and the gluteus medius. The maximus is the largest glute and one of the strongest muscles in the body. It helps you stand upright, walk, and raise and turn your legs. It also gives your bottom its shape. All of the glutes are covered by a layer of subcutaneous fat. But how much fat you carry is dictated by genetics and lifestyle.

Hermes Birkin Togo 30

Hermes Birkin Togo 30

But don't give up yet! It's only October, so you've got about seven months before the next beach season to get your rear in gear which is a lot of time, fitness wise.

Cardio regimen It's simple: Walk as much as you can. And get enough aerobic exercise including Hermes Herbag Zip Pm Bag

Hermes Birkin Togo 30

´╗┐How to Get Your Butt in Shape

behind grew. And, alas, you're sagging and flabby, too. Panic sets in, as you realize that instead of Buns of Steel, your backside story could be called Dead End.

Give yourself a reality check Look at the body fat distribution of your family members. If most of the women look like pears, there's a pretty good chance you do, too. Your pear shape won't change, but its size will. Your goal is to minimize your butt, not to wish it away completely. And while you won't necessarily develop buns that rival those of a 21 year old swimsuit model, you can definitely bring more tone and shape to your backside.

Hermes Birkin Togo 30

Hermes Birkin Togo 30

Hermes Birkin Togo 30

Hermes Birkin Togo 30

Building Great GlutesSo much for anatomy and genetics. Now it's time to turn your attention to lifestyle. The only way to get your buns in shape is to combine smart nutrition with cardio and strength training. Here's how to get started.

Revel in bun pride If you were born with (and still have) a great rear end, but just too much of it, then celebrate your J. Lo or Beyonce endowment and do the work to make it as fit and shapely as you can.

walking, hiking, running, biking, and kickboxing to burn 400 calories a pop.

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Hermes Birkin Togo 30

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