Workouts aimed at achieving a smaller waist and bigger bum can be a bit tricky, unlike general strength training workout plans. Here are some tips to follow: Include as much as squats, sumo squats, and lunges in your workout. The frequency of glute training should be at least twice a week.
While I love targeting the waist with core exercises that can tighten and tone the midsection, it's important to know that it's not possible to spot-reduce or slim down just one area of the body. Slimming your waist isn't just about toning the muscles in that area — it also requires losing fat.
The truth is that not everyone will get what they consider the perfect glutes unless their genetics make it so, but that doesn't mean you can't make some progress with training. Eat right, strengthen the glutes, and anyone can get better, if not perfect, glutes.
You can easily get a bigger butt naturally without implants. The butt is made of glute muscles (gluteus minimus, gluteus maximus, and gluteus medius) and fat layer. Foods rich in protein like beef and chicken breast can help increase the lean muscle mass in your butt.
Certain conditions such as thyroid disorders, lipedema (a condition that causes fat accumulation in the lower parts of the body), steatopygia (a condition that causes fat accumulation in the buttocks) and others can cause big buttocks.
What should your waist measurement be? For men, a waist circumference below 94cm (37in) is 'low risk', 94–102cm (37-40in) is 'high risk' and more than 102cm (40in) is 'very high'. For women, below 80cm (31.5in) is low risk, 80–88cm (31.5-34.6in) is high risk and more than 88cm (34.6in) is very high.
The waist to hip ratio compares the size of your waist, to your hip measurement. If your hips are bigger than your waist you are a pear shape. If your waist is bigger than your hips, you are an apple shape.
For your best health, your waist should be less than 40 inches around for men, and less than 35 inches for women, although it may vary depending on race or ethnicity. If it's larger than that, you may want to talk with your doctor about what your next steps are, including losing weight.
A larger waist circumference is often caused by intra-abdominal visceral fat. Visceral fat is fat that develops between and around internal organs. This type of fat differs from "regular" fat that sits just beneath the skin and can be pinched.
Widening of the hip bones occurs as part of the female pubertal process, and sex hormones in females (estrogens) cause a widening of the pelvis as a part of sexual differentiation. Hence females generally have wider hips, permitting childbirth.
There is no particular hip size that is the most attractive. Instead, hip sizes about 1.4 to 1.5 times the waist size are considered the most appealing. For example, for a person having a waist circumference between 24 to 28 inches, a hip size of 36 inches would be regarded as the most attractive.
Research across a variety of cultures has demonstrated that men typically find the curvaceous female form sexually attractive. Other studies have shown that wide hips in women are associated with health and reproductive potential, so the attraction makes evolutionary sense.
So a 27-inch waist is almost a foot smaller in circumference and is extremely rare. Even among fit individuals, a 27-inch waist is smaller than at least 99% of men, according to the US Army's measurements.
Healthy Waist Circumference
The message in these numbers is clear. Men should strive to maintain a waist circumference of 94 cm or less, and for women the corresponding goal is 80 cm.
In fact, science shows that men are highly attracted to women with good curves. Scottish researchers found that the slimmer a woman's waist, the more satisfied her partner and the less likely he is to suffer from erectile dysfunction. Is that the only reason? Wide hips are a sexually dimorphic trait.
Other studies have found a link between a woman's waist to hip ratio and her fertility, offering some explanation as to why, alongside breasts, waist size is viewed as important by men selecting a mate.
Experts claim that the waist height ratio is a much more accurate measurement of weight than the tried and tested Body Mass Index (BMI). If you can keep your waist circumference to less than half of your height, you will reduce your risk for stroke, heart disease and diabetes.
Inactivity and aging can lead to sarcopenia (muscle loss), which will cause a once-full and round butt to become flat. Essentially, if you stop working out and stop deliberately trying to strengthen and build your glute muscles, the size of your muscles will decrease with age (age-related sarcopenia).
To make your hips wider, you can try several methods such as targeted exercises like squats and lunges, maintaining a healthy and calorie-controlled diet, consuming foods rich in healthy fats and protein, using body-shaping compression tights, and getting enough sleep to promote a healthy metabolism.
A regular squat regimen might shrink the fat on your glutes while simultaneously growing the muscles beneath. The net result may be a butt that's bigger, smaller, or the same size as before. But at the end of the day, squatting regularly will do nothing but good for your rear view.
Top hourglass body shape
Considered to be the most attractive body shape, this is very similar to hourglass body shape, except that in this case the curves are more defined.