Get sexy butt like kim kardarshian in one month

How to make your butt bigger and sexier like Kardarshian..

                        

Kim kardarshian is quite famous among guys and a lot envied by girls for BUTT obvious reason !

Everyone must be agree with me that Kim kardarshian's butt is one of the most attractive and sexiest butt on the planet ! by any chance you cant remember it, check yourself !

Shhhhhh.. guys stop ogling and gals I know you must be wondering what this B****H on the earth dose to get bum like this ? Stop worrying about your own NOT so great BUTT because here I am revealing Kim kardarshians work out plan, Diet and some secrets which make her BUTT obvious choice for guys and keeps her on the top of the mind of  all men.


1. You must decide whether you would like to have curvier and bigger ass like Kim kardarshian ..(It will be  bringing lot of (un)wanted attention from guys when you were something skin hugging and simple evening walk or morning jogging would make you feel like celebrity and guys will be stunned by spectacle !)


2. If you follow this diet and exercise regimen will gift you with nice ass.. but it may attract your man toward your butt !


 If you are comfortable with these things please follow following diet and exercise regimen and DO NOT STOP before one month to 45 days as it may depend on your current body situation and for personal advise contact me 

A. Exercise

1. Most of the girls out there ranging the age between 14 to 40 years are most likely to have soggy or loose butt muscle. SO first important step is to make it firm with Bulgarian split suat technique.

Bulgarian Split Squats Technique for GYM

If you are hitting GYM that's great following video will give you  steps how to do it..

Bulgarian Split Squats Technique for Home

• Start by standing upright with a bench or a ball close behind you.

• Place one leg back onto the bench or ball.

• Lower yourself, ensuring that your knee extends no further forward than your toes.

• When using the ball, it should roll backwards slightly as you lower yourself, but you should try to remain balanced throughout.

• Return to start position.

The Bulgarian split squat can be performed on either a bench, a chair or a stability ball, but if you use a ball you may well need either support or help to position yourself at the start.

2. Glute and hamstring exercise

So, the first exercise that we are going to do is on the floor – lay down on the mat with your back straight and flat and completely in contact with the mat, and place your feet on the floor and position your legs at a 90° angle, your hands right by your hips flat on the floor, and slowly lift your bum up, pushing with your feet as high as you can. Hold it there for a couple of seconds and slowly release without resting your bum on the floor. Go back up and slowly down again. To make it a little bit more intense, what you can do is position your hands on your hip bones, so as you lift your butt off the floor, push down with your hands creating a little bit of resistance.

Another little trick that you can do, is to imagine that you’re pulling your heels in towards you butt, and this creates a little more intensity.

For the more advanced, what you can do is to lift one of your legs up so that it is horizontal with the ground and whilst still maintaining this position, and hold it there as long as you can and repeat. As you lower your butt and your leg towards the ground, hover slightly above the ground without quite touching it.

glutes workout for women IMAGE 1

glutes workout for women IMAGE 2

Change to the other leg and repeat this movement.

For the second exercise we will be targeting the hamstrings and butt muscles again. For this exercise you need to be on your hands and knees, again on the mat, and you will need to wedge a small dumbbell just behind the knee of one of your legs.

glute workouts for women - rear weight leg raises 

Keep your back straight, and lift your leg up slowly behind you and lower without resting it on the mat.

glutes workouts for women - rear weight leg raises 

To make sure that you are not cheating, you should not be leaning over onto your other leg – try to stay in an upright position so you can feel the contractions in your hamstrings and your glutes as you raise your leg behind you. Repeat as many times as you can and at the end you could pulse your leg up behind you for an extra burst of intensity.

3. General butt toning exercise

This has to be done  at least 3 times a week 

B. Diet

• For Breakfast – Egg Omlette, toast, fruits and water. Green tea without sugar throughout the day. You could include multi-vitamins 
• For Lunch – Vegetables, chicken, roti, curd and fruits. For Roti’s it’s protein-rich wheat.
• For Dinner – It’s better to have dinner as early as possible, at least 3 hours before your sleep. Usually, it’s a bit of grilled fish, chicken sandwich, salad and a glass of protein shake.

Read more about kareena Kapoor's secret diet and new look in halkat jawani

Katrina kaifs workout and diet for Dhoom 3

                          

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