The Ultimate Skinny Jeans workout with Siobhan Byrne
We all want perfect pins and toned bums, but how do we get them? Siobhan Byrne has all the answers.
Welcome to my four-week Booty Camp. There are many reasons to work your booty that aren't just for appearance, although the side-effect of strength-training your glutes will be a perkier and better-shaped bottom. The glute area can be one of the most neglected when it comes to strength. If yours are weak you may be more prone to lower back pain. In the next four weeks, we are going to show you how you can make them stronger.
What muscles are in the leg/bum?
The glute area is made up of the gluteus maximus, gluteus minimus and gluteus medius, maximus being the largest and one of the strongest. Following an exercise programme like this will improve the look of the area and develop its strength. But it you are prone to fat in that area, unless you control your calories, it will always look fat.
While exercise will improve the look of the area, as I've said before, if you are prone to fat in that area, it will always look fat unless you control your calorie intake. So what do you need to do? It's simple: drop the fat.
There are a few things that you should know about dropping fat. Firstly, when we lose weight with restrictive diets, we can drop a mixture of three things: water, muscle and body fat. However, crash-dieting can also lead to the shedding of water and muscle.
It is also fair to say that fat is deposited in the body in genetically predetermined areas that you really have no control over. So if you store fat on your butt, that's just where you store it. The thing is, however, you can work with this, and with the right type of diet, you can look at reducing the fat.
If this is your goal, you are in it for the long haul. There is no quick fix, and long-term clean eating is what will get results. Stay clear of diets that promise to take half a stone off in a week - you are simply fooling yourself. Opt for plenty of lean protein with each meal, filling up on vegetables, small amounts of starchy carbs like sweet potato and brown rice, and using good fats like coconut oil in moderation.
What do you need to do to get lean legs
Good, lean muscle is developed with strength or resistance training and tearing the muscle fibres in order for them to knit back together stronger. This is what creates tone and definition.
That myth of women getting stocky and too big is just that. We naturally have a very small amount of testosterone on our bodies. This is the key ingredient in making muscle, so if you feel you are getting big and stocky, it's down to your food intake.
Don't mistake layers of fat sitting on a small amount of muscle for solely muscle. Take the classic example of abs: if you want a six pack, you have to do the abs work. And to see the effects of your work, you need to diet the body fat down. The same will be said for any other part of the body. Consistency plays a big part in this process. You cannot expect to get great definition in a short period, but you can over a longer period of time by remaining consistent and sticking to your training.
Tempo is another big part of any workout. You want to make sure that you are completing the exercise with perfect form to get the most out of it, but at the same time doing it while effectively getting the best workout and muscle-burning.
All of these exercises are a great way to really engage your glutes and legs. If you are more advanced, simply use the same exercises with dumbbells and increase the weight with each set.
Health & Living