The 'behind' of every successful man

The 'behind' of every successful man

There's stuff you are born with, and then there's what you can work with. Here is TOI's plan to 'acquire' the butt that will guarantee appreciation

Train your attention away from biceps and abs to focus on an area that women focus their stare on more often than you think. Here's a step-by-step exercise plan to follow if you want a headturning lower body.

Run at an incline 
If you have been exercising on a flat surface, make your body work harder by either running up a slope (if you like exercising in the outdoors) or using the incline on your treadmill. The higher the incline, the harder your butt muscles work, which induces a toning effect.

Jump lunge more often
The jump lunge's potential to craft a desirable behind has been underestimated. The normal lunge (refers to the position of the human body where one leg is positioned forward with knee bent and foot flat on the ground, while the other leg is positioned behind) helps strengthen and sculpt specific muscle groups and leads to peak muscular contraction, but when you add a jump to the routine, you are also upping your power. The jump makes the muscles fibres in the glute to contract.

Try the Glute Ham raise 
This one's best done after the squats. And it hits the entire posterior chain — gastrocs, hamstrings, glutes and lower back. The glute-ham raise can be performed on the floor with the legs anchored at the ankles by a person or device. Alternatively, use a glute-ham raise machine at the gym. While kneeling, with ankles stabilised, slowly lower the body forward, bending at the knees. If you're doing this on the floor, ensure your hands are ready to cushion your fall because most people will get to a certain point then drop forward as the hamstrings are unable to support the body weight. Depending on your strength, pull yourself up, or bounce up from the floor position to the kneeling position. Repeat the exercise as many times as programmed to complete a set. If performed with a plate weight across your shoulders, it'll help to hit the glute muscles, and work the spinal column muscles too.

Do the full squat 
There is more than one reason why you should be doing the squat (helps with waste removal, helps you jump higher and run faster, helps maintain mobility and balance, helps you burn more fat), but it's also excellent to tone and tighten your behind.

Squats help build muscles, and these muscles participate in the regulation of glucose and insulin sensitivity, helping protect you from obesity. Make sure you squat as low to the ground as possible. The lower you go, the more stimulated the glutes.

Alternate between deadlifts and squats 
Both deadlifts and squats are demanding exercises, so perform them on alternate days, never together. You must allow your body time to recover before you exercise it again. A deadlift is a weight training exercise where a loaded barbell is lifted off the floor from a stabilised bent forward position.

Do the endurance walking lunge 
Do this once you have wrapped up your lower body workout. A set of walking lunges will help exhaust the glutes, especially when the quads and hamstrings are exhausted from the squats you've already done.

Get your protein fix 
To get a sexy bottom you have to consume at least 1 gram of protein per pound of body weight every day. This is vital for the repair of muscle tissue that is wasted while exercising. Consult a certified nutritionist. If you aren't getting the required quantity from food, inquire about protein supplements, but make sure not to overdo its consumption
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