• 0

by Fabrice Le physique

Describe what exercises will help you achieve the perfect toned and pert bum
Lunges: 
Lunges are good for strengthening, sculpting and building the gluteus maximus (or buttocks)
 Squat: 
is a compound, full body exercise that targets the legs and bum. You Squat by bending through your hips and knees, with the weight on your upper-back, until your hips come lower than your knees (“breaking parallel“). 
The Bridge:  
Is  a great exercise  if you want to give the definition to the bum while strengthening your lower back. 
Deadlift: Another great compound exercise that not only tones your bum but also strengthen your whole legs and lower back  
How many times must you do each exercise?

3 times a week . E.g: Monday, Wednesday and Friday 
Lunges: Perform 4 sets of 20 reps per legs (with or without weight) depending on experience
squats: perform  4 sets of 20 reps (with or without weight)
The Bridge: 4 sets of 20 reps (body weight)
Deadlift: 4 sets of 20 reps (dumbbells, barbell, olympic body weight)

Is there different techniques for people with different bum-types? – rounded bum, saggy bum, flat bum etc and do you have a best method for each type?

people with saggy bum or flat bum  should definitely  use weight or resistance machine (dumbells, barbells, squat machine). It’s always a good idea Increase the weight according to exercise tolerance.
people with a natural rounded bum can increase the size of their buttock by using weight. Another way to keep them toned is by focusing on higher repetition with lower weights while focusing on the correct technique. 
Women should not be afraid of lifting light to heavy weights. It’s true They would help tear the muscle structure, but in return they would help increase the size of the muscles (buttocks) with the correct nutrition and protein intake. 
What food-type is best eaten to build that perfect bum shape? Are there any foods that should be avoided [i.e. are prone to storing fat on your bum]


the best food to consume that help shape your bums are protein base: salmon, chicken breast, mackerel 
The timing is also crucial. Always have a protein rich food or protein shake straight after your workout. a protein shake (20g) would aslo makes your live easier. 
for vegetarian: All beans (kidney, butter beans, jumbo beans, lentils, quinoa)
To Avoid: All processed foods: Fries, chicken fries etc, chips, cokes, etc…
How long does it take to achieve the results?

The results depends on the consistency. In my case my clients with that type of program  start noticing results in as little as 1 week. 
The results is shown in various form such as the muscle feels stronger or you can start noticing a better definition. 
what exercise help get rid of cellulite on the bum?
Squat with weight is a very good exercise that can help eliminate the cellulite around the bum. 


munsterfit
About munsterfit

No Comments

Leave a Comment

How to achieve the perfect bum