Part 1: The Prelude to Beautiful Buttocks - The Coach's Promise and Warm-up

About this book

If you had to choose between visiting a plastic surgeon and a personal trainer, I don't know which you would choose. Of course, it largely depends on what you're really after: constantly getting implants will give you a straight, high nose, but if what you want is a beautiful butt and a flat stomach, then you have no choice but to seek out a body coach. Why? A friend of mine, who is a plastic surgeon himself, always says, "Many changes to the body can only be achieved through exercise; surgery can't do them." To prove this, he brings some of his regular clients to my gym.

The hips and abdomen are common problem areas, and they're where women complain the most. These areas tend to accumulate fat naturally, yet they're very difficult to change. Actually, flattening your stomach and sculpting a beautiful butt isn't that difficult. With the right and consistent training, plus a balanced diet, you can transform a tired, sagging butt into a vibrant and attractive one. And if your waistline has gone too far, you can bring it back down to a more defined position.

I've designed a simple training program for you, focusing on the two areas mentioned above. You don't need to go to the gym or prepare a lot of fancy equipment. You can do it at home with just an exercise ball. I've enhanced the training effect through a comprehensive training method. Some exercises specifically target the abs, while others target specific muscle groups-like the muscles in your waist. To burn fat and reshape your buttocks, this book will introduce short aerobic exercises. I've also included some training steps to keep your muscles lean and toned. And because I know very well that exercise alone isn't enough to achieve a beautiful butt and a slim waist, my answers to some of my clients' most frequently asked questions will include advice on exercise techniques, as well as tips on healthy eating, detoxification, and cellulite.

So, come on, my friend. Just spend 30 minutes a day sticking to my training, and in just a few weeks you can have the muscular butt and abs you've always dreamed of.

This is what I want to say to the new friends.

Matt

Phase 1 Practice

Prepare to burn fat and rebuild muscle; your glutes, abs, and hips will receive rigorous training starting with this session. You'll become leaner, stronger, sexier, and undeniably more sculpted.

Get set for the fat-burning and muscle-sculpting. The blitz on your buttocks, stomach, and hips starts right here. You're about to become leaner, stronger, sexier, and undeniably more toned.

Aerobic warm-up

Before you begin the first phase of your workout, you must warm up for 5 to 10 minutes to prepare your muscles. A vigorous walk or run is ideal, as it burns fat and builds muscle. Whichever you choose, make sure it feels most comfortable for you. Here are some tips and tricks.

● If you choose to walk with force, make sure to extend your heel first when you step forward, and then put your full weight on it. At the same time, make sure your forearms are at chest level (but not too high).

● When your full weight is on your front foot, tighten your back leg (you will feel your hips and thighs working). At the same time, pull your other arm back forcefully.

Running requires more effort and involves more impact than walking, so you need to wear good quality running shoes. And you must:

● The steps should be short and quick.

● Avoid high knee lifts and overly elastic steps (doing so will only make you more tired and strain your joints).

After you finish your warm-up exercises, proceed directly to the squatting exercises.

Squatting exercises

It might feel a little uncomfortable at first, so grit your teeth and remember to shift your weight to your heels.

Level 1: Hold this position for 30 seconds.

Level 2: Hold this position for 60 seconds.

Stand with your back against the wall, feet about 30 centimeters (12 inches) away from the wall. Let your arms hang naturally at your sides. Slowly slide your body down the wall until your thighs are parallel to the floor. Adjust your foot position so that your calves are completely perpendicular, then tighten your lower abdomen towards your spine. Hold this position until the required time is up.

How to perform the posture correctly

Take a break between practice sessions.

Develop the habit of resting for at least 30 seconds between practice sessions. Ideally, drink some water during this short break-remember that your body is dehydrated during exercise.

How to breathe correctly

Another thing to pay attention to is your breathing. Practice inhaling before you exercise and exhaling while you exercise. Keep your abdominal muscles tight at all times. Most importantly, don't hold your breath.