In my view, the shape of our butt tells how fit we really are more than any other part of our body. Some women can have a 6-pack but still have a kind of saggy butt. A well-trained tight tush is a sure sign that the rest of you is toned and relatively fat free. It’s the ultimate fit body feature, particularly for women given the fact it’s a natural trouble area for us.
95% percent of women have a crease at the base of their butt. The creaseless butt is usually found on young girls, competitive athletes and fitness women who have made a real effort to keep their fat percentage low.
|Butt with crease||Creaseless butt|
Such a butt (on the right side) requires a lot of work if you’re not 14 year old anymore. I’m satisfied with my backside, but I did some research on how I could get my butt to the next level, lift it up and get rid of the crease. Here is what I found out:
Eat super clean
More important than anything is the adoption of a super clean eating regimen. Healthy treats, fruits and fat-free dairy are already off limits due to their sugar contents. You have to tighten the reins: protein, vegetables, some good complete carbs in moderation. Getting a super tight butt is not about eating healthy or “balanced” anymore.
Work your butt with different kind of routines
Doing a variety of exercises seems to be the single best way to tone the butt. Mix and match:
- Weight training exercises: stiff-legged deadlifts, butt-blaster machine, squats and lunges with weight and controlled slow movements. Because glutes are predominantly slow-twitch muscle fibers they respond better to higher repetitions (15 reps)
- Plyometric exercises: explosive moves like jumping lunges, jump squats, sprinting in 30 sec to 1 min intervals. Working with speed and explosiveness (just look at the rearview of professional female sprinters).
- Pilates-inspired exercises: mat-based body weight glutes exercises using slow and deliberate moves: hip extension, donkey kick, fire hydrant.
- Cardio: spinning, stair-master, intervals on a sitting bike.
Rest at least 48 hours before working the area in the gym again. While your glute muscles are some of the strongest in your body, they too are susceptible to strains, sprains and other consequences of overtraining.
Sleep at least 8 hours each night. Use rest days to target your glutes in everyday life. Be more active and avoid sitting for long hours. Use every opportunity you have to take the stairs or go by bike whenever you can.
You can never compare yourself to chicks in hardcore Fitness magazines because maintenance of that physique takes extreme and sometime unhealthy measures (very low carb for example). Same goes for figure athletes and competitors – their level of training and dieting is beyond the typical “healthy eating” and is meant to be temporary. One shouldn’t assume they all look like this all the time because they just don’t. Moreover, it’s their job to look this way and they’re getting paid by sponsors. They have no choice but to look the part and have a professional look and attitude.
Beware of losing breast volume
Everyone’s body is different and you can’t control where your body loses or store fat from. You could lose 2% more body fat and still have fat on your butt because your body may store it in that area and lose it first from other area’s (boobs, arms, face) before losing it from your butt. It’s sad but it’s true, there is no such thing as spot reduction.
80% of fitness models in magazines such as Oxygen or Muscle fitness Hers have breast implants. It’s easy to see just by the very round look of their breasts. Without their implants they would look very flat-chested.
It’s rather rare for a woman to have a really tight butt and big breasts. There are skinny girls with natural big boobs but let’s be honest: they’re more the exception than the rule.
Working against nature
Women need at least 10 to 12 percent of their body weight to be composed of essential fat while men need 2 to 4 percent. Women have a higher requirement because of the demands of childbearing. Menstruation and ovulation usually stop when a woman’s body fat drops below 15 percent. If you want to lose the last inches of fat on your butt, it’s hard because we are meant to have some fat on our butt to survive.
|Fitness model Alicia Marie|
Honestly, if you don’t work as a trainer, model or in the fitness industry, I don’t think it’s worth following such a strict program to get a fat free butt. Although I love fitness and clean eating, it’s just not worth all the effort to get to that point.
I’m not even talking about butt implants or Brazilian butt surgery. Those are crazy and the results look particularly fake.
What do you think about the ultimate, toned, creaseless butt? Is it worth the effort? Which body part is the “ultimate fit body feature” according to you?