Ok in all seriousness, small goals lead to bigger achievements, case in point, a butt like that or the hashtag #datasstho. How it can be achieved one exercise at a time.
I have never been too fond of my backside, it just didn't sit pretty with me, no pun intended. It was fairly small as I have tight hips, and I wasn't into the curve action if I were to put some effort into them. I rode a bike as well as walked heaps last year living in the Philippines so I wasn't able to keep the muscle though I had the strength. Not to mention, my hips were going through some serious internal and external rotations. Also, it's never fun to have scars on your bum which I do. Because I rode my bike so much in the Philippines, I didn't have proper padding so it looks like I double cheek each cheek.... sexy.
Riding a bike all around town with 20 lbs + back pack in humidity, rain or shine 5 times a week keeps you fit! But depending on your body type, it may not work in places you might need work on. It's a struggle to pin point what it is we want to target, it's not easy for everyone. At the beginning of this year I started noticing some changes in my body, slightly more curvier then usual. Maybe I'm just lying to myself and it really was all the holiday and accessible deliciousness I came home to from being in the Philippines for nearly a year. However, the curves on my body were in the hips and I did notice some little bumps on the thighs, every woman's nightmare. But I also saw such an increase in my flexibility, I thought to myself, 'oh boy I have to figure out what to do to sort out these side lining sitters to tone up. I told myself, time to put in some work in that back side. I didn't take before and after photos, I just noticed based on the lift, photos, the soreness, the pants not fitting like usual and having junk to twerk, it takes a little junk in the trunk to twerk. I just noticed all sorts of weirdness going on on the body that I was learning to adapt to.
So the past 6-8 months I experimented with using the fitness ball, lunges, squat challenged myself the month of July and really took hold of that voice that said, 'do it girl, build that booty to your liking'. It takes some dedication and if you're a person like me, I don't go into beast mode like many fitness junkies or even yoga junkies for that matter. My cardio this year is probably only at 30% compared to last years amount, but I added more strength training and methodology into my programs this year while allowing the body shift up and down to find a good fit. I don't have a set regimen I do but I'm consistent with methods which I think is a great mind f*7) to the body. That's where the beauty lies within, being a little created and flowing with the body.
The list goes as follows:
* JOGA - Yoga for Jocks. Kicks your ass. I'm a certified Joga teacher and that helps with the lift and legs. Strength training and conditioning for the athletic yogis.
* Squat Challenge - My challenge started July 8th at 30 squats. Each day I added 10 more daily until the end of the month. Combining with skater lunges, side kicks, to keep my mind focused on the goal though a few times I almost just didn't do the daily grind. It could be 3 am after work, I'm tired, my feet are sore, I don't want to do squats and lunges. But I got up, I stood up, half dressed, fully dressed, half asleep and I did the number I was set to do.
* The Ball Method - Using that fitness ball with targeting core stabilization and stability. I used the ball to pike alot! I used it for lunges, 2 x 3 times a week.
* Yoga - I took a step back with being super bendy and focused slightly more on strength. Because I was liking the curves I was seeing, I accepted the conditioning rather then stretching. Athletes need muscle and I needed some muscle. But the yoga kept it balanced on both ends using more muscle coordination in yoga postures.
* Dead lifts - Dead lifts work people, be mindful of your form.
* Mix it up - The only set, Psyche your body out by mixing it up, slowing it down, speeding up, etc.
Email me if you have questions, and don't forget to check out my Yoga Travel site http://www.travelingyoginista.com