Move your booty! 5 best tips for beautiful buttocks

To get a peach ass, you need to work hard. In addition to active training, proper nutrition and psychological attitude are important. To become strong and sexy, you must not be lazy. A fitness influencer from the UK gave five tips on how to achieve rounded buttocks. She assures that every girl can achieve the desired effect.

32-year-old Eliza Rose Watson earned 1 million pounds (about 102 million rubles) in 2020 alone, showing off a toned figure on OnlyFans and on her Instagram page. The former teacher regularly trains at the gym to keep herself in great shape. She pays special attention to exercises on the buttocks during training.

In addition to the benefits for the figure, the girl says that training helped her cope with drug addiction. She wants to inspire others to improve their body and spirit, so she shares tips on how to achieve appetizing shapes.

Eliza says that the body needs to get enough "fuel" to gain muscle mass and replenish its energy supply. You need to eat healthy food, even exceeding calorie norms, while exercising in the gym. Protein, which is found in chicken, turkey, tofu and eggs, will help to gain muscle mass. Carbohydrates in vegetables, rice, oatmeal and foods with a high fiber content will give energy for training. More water and less processed food and refined sugars are the way to a beautiful figure.

Special attention should be paid to the muscles of the cortex — these are the rectus and oblique abdominal muscles, buttock muscles, adductor muscles and others. To achieve a perfectly rounded butt, it is necessary to activate these muscles in most of the strong exercises, as well as to run and swim.

The fitness model focuses on the fact that during training, many strain the quadriceps, while the buttocks remain motionless. To make them look appetizing and fit, you need to monitor the correct distribution of the load — it should fall on the buttocks, and not on other muscles. To do this, you can use isolated exercises with expanders. The muscles of the butt are activated best in exercises with lunges, with lifting the legs and with an emphasis on the hip joints.

Proper exercises should put a load on the muscles so that they grow. Workouts should be comprehensive and include squats, lunges and deadlifts. You need to lift the barbell 10 to 12 times per approach before feeling tired.

It is necessary to choose those exercises in which the buttocks are most involved. You should feel how the butt muscles work during training. Some achieve ideal forms with the help of squats, others are better suited to lifting the hips. It is important to choose the right exercises that will work for you.

Progressive overload is a training principle that increases the load on the muscles. Muscles must experience different types of stress in order to develop and increase in size. The stress endured by the musculoskeletal and nervous systems is important for progress.

It is necessary to monitor the progress in training, gradually increasing the working weight and, as a result, becoming stronger. Having chosen the right sets of exercises, it is necessary to repeat them for 4-6 weeks. Increase the number of sets with each workout to strengthen the buttocks and make them more appetizing.

By repeating the same exercises to strengthen the muscles, you more effectively promote their growth. After six weeks of training, you need to rest for a week or two to start a new stage and change the training complex.

Meanwhile, another hot fitness model from Brazil shared the secrets of a stunning figure. A girl with curvy forms trains daily in the gym for several hours and leans on food.