每日健身計(jì)劃：三十天從平臀到圓臀 From Flat to Full Booty in 30 Days (Without Weights)

Cheers! 2015-04-23

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From Flat to Full Booty in 30 Days (Without Weights)

When I was pregnant, I had such a bubble butt! I absolutely loved the little extra padding down there.

However, when I gave birth and starting breastfeeding, my bubble popped and I ended up with a booty as flat as a flapjack pancake! Where on Earth did my derriere go?

While breastfeeding, it was hard enough to take in extra calories as I burned so much. I ended up losing a lot of my muscle tone that I once had! I decided that I had to do something. My pants were not fitting as nice as they once did!

I always heard that squats were the way to go, but I hated them. Truth is, I had gotten pure lazy. Taking care of a newborn was exhausting enough that I had put my workouts on the back-burner for a couple of months. But one day, I woke up and figured it was time and either now or never. I had to force myself to love squats and what better way to do that than introducing myself to new variations? By trying different versions of this classic workout, I kept it fresh and fun without any boredom. By the end of the month, I looked forward to doing them!

I ended up lifting my butt some and getting rid of a bit of that rough cellulite around the bottom. I was very happy with my results though I still have a long ways to go. After all, it does take more than just 30 days to build a nice butt!

I did the following workouts each night for 30 days before I went to bed-10 reps with 3 sets.

1. Pistol Squat

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor.
Raise your right leg off the floor and hold it there.
Flex your right ankle so that your toes are higher than your heel.
Your right leg should be straight.
Brace your core.
Push your hips back and lower your body as far as you can.
As you lower your body, raise your right leg so that it doesn’t touch the floor.
Pause, then push your body back to the starting position.
Keep your torso as upright as possible.

2. Jump Squat

Stand with your feet shoulder-width apart, arms hanging at your sides.
Squat down until your knees are bent about 90 degrees.
Immediately swing your arms overhead and jump upward as high as you can.
As you land, gently bend your knees and sink back down into the squat position.

3. Plié Squat

Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay alined with your toes, so don’t go out too far.
To add weight you can hold dumbbells on the upper thighs, a single dumbbell in front or a barbell on the shoulders or behind the head.
Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted and back straight.
Only go down as low as you can without compromising your flexibility or your balance.
Push back to start without locking the knees.

As far as diet goes, I also began eating MORE-not less! I still stuck with a clean diet for fat loss, but I upped my calories a good 700 per day. In order to build my booty back, I had to increase muscle mass. Too little calories will starve your muscles and lead to atrophy-which was happening to my glutes upon giving birth because I was burning calories and not putting them back into my body. Inactivity also caused this!

I aimed for increasing my protein, in general, to at least 1 gram per 1 pound of my body weight. This helped a lot! And yes-I ate carbs and lots of them (whole/complete grains). I do not think I could live without carbs while breastfeeding or I would be a zombie! I did lower my sugar intake (no candy, sweets, most fruit, etc).

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