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DISCLAIMER: This is my first guide so formatting and wording won't be as ideal, so please bare with me!
The lower body is one of the biggest contributors to your physique, the bond between your waist, glutes, hips, thighs either make or break the balance of your silhouette. Though this category is determined by bone structure, the making of your muscles, fat distribution, and shape can finalize it. Breaking it into small parts and understanding the aesthetic of each one can help you enhance your body and gain more knowledge about the lower body.
HOW IMPORTANT IS THE LOWER BODY REALLY?
Having a good body as a woman can enhance your looks even if your face isn't the best. A LTB or MTB with a nice, voluptous body would be considered more desirable than a Stacy who is skinny with minimal curves in regular society. What does voluptous even mean? Voluptous means curvaceous and sexually attractive. What exactly makes a body voluptous?
Wide hips/pelvis
Thick and curved thighs
Full glutes
Good bf distribution
Good muscle development
These factors all have one thing in common: They make up the lower body. Which means your curves depend on how well-built your lower body is, enhancing it can make your figure more pronounced, curvy, and desirable. Further on in the guide, I will discuss the three main parts of the lower body. Which are hips, glutes, legs. I will explore the anatomy, examples of ideal builds, and how to change them naturally or with cosmetic procedures.
HIPS
Hips form the foundation of the lower body. They connect the torso to the legs. They determine the proportions. While you can change the muscle and body fat, unfortunately this section is largely determined by genetics.
Hip Anatomy
Pelvis - This is a ring shaped group of bones that support the spine. In women this is often wider, in men, often shallow and narrower.
Femur- The femur is the longest and strongest bone in the human body. It is supported by several parts. Femoral head, femoral neck, greater trochanter and the lesser trochanter.
Ischium- This is the lower part of the pelvis that forms the hip bone.
Sacrum- Connects spine to the pelvis and influences posture.
Ilium- Largest part of the pelvis that supports the upper part of the hip.
Iliac Crest- Bony part that can be felt underneath fat and skin. Width and flare determine overall hip width.
Waist-To-Hip Ratio
The waist-to-hip ratio or WHR, is the bond between the perimeter of the hips and the waist. This is the main measurement used to describe lower body proportions.
circumference of waist ÷ circumference of hips = waist-to-hip ratio
Low WHR- a bigger, pronounced contrast/difference between the two. Often tied to an hourglass, full figure. This is often considered ideal.
High WHR - smaller difference between the two. Straighter, flatter figure.
HIP DIPS
Hip dips are the inward curves on the side of your hips. They happen due to certain relationships with the pelvis and the distribution of fat. Determined by the greater trochanter, pelvis, and various muscles.
It is a common misconception that hip dips mean hips with less fullness and volume, when really, it is just the anatomical term for the indention and inward curves of your hips. Hip fullness refers to the amount of muscle and fat that fills that indention. The amount of fullness can determine whether the hip dips appear prominent or not.
PROMINENT HIP DIPS VS LESS PROMINENT HIP DIPS
Less prominent hip dips are considered more desirable due to having a better contour, better transition and contrast, and a hourglass appearance. Whilst prominent hip dips are frowned upon.
Unfortunately, hip dips cannot be fully erased due to it being a conclusion of bone structure unless you take the cosmetic procedure route. But there are ways to reduce the appearance of them, we will discuss those ways when it comes to naturally enhancing your lower body and cosmetic procedures.
GLUTES
The glutes are the largest and strongest muscle group, they support hip projection, contrast between the hips and waist. The size and shape add to the appearance of the lower body. Well developed, full, projected, proportioned size, and toned glutes are heavily desired and are ideal.
EXAMPLES OF WELL SHAPED AND BUILT GLUTES
GLUTE ANATOMY
Gluteus Minimus- smallest glute muscle, provides support and strength, holding the foundation of the glutes together.
Gluteus Medius- adds projection to the outer and upper part of the glute.
Gluteus Maximus- the largest glute muscle, determines size, projection, and fullness.
FLAWS
We discussed earlier that full, tight, lifted glutes are ideal. The unideal version would be sagging, flat, elongated, and uneven glutes.
LEGS
The legs help connect the rest of the lower body together, acting as the stand for the cake, without the legs, the lower body would have nothing to stand on to project its glory.
LEG ANATOMY
The primary structure of the legs include thighs, knees, calves, and ankles.
THIGHS
The thighs have the greatest influence on leg proportions. Having an impact of fullness and shape.
KNEES
The knees act as the pivot point of the legs, connecting everything together.
CALVES + ANKLES
The calves and ankles are like a sister and a brother, they determine the taper and tone of the lower legs.
IDEAL PROPORTIONS
There is no fixed measurement or standard that is considered "ideal" unlike hips, but instead, the legs should compliment and respond to the rest of the lower body in a harmonious, consistent way.
ENHANCING LOWER BODY NATURALLY (EXERCISES , DIET , ETC.)
Now to the part you've all been waiting for, how to actually enhance and build your lower body. In this section we'll go over natural ways. This will primarily include exercise as well as a diet to support it.
DIET
For diet, your main priority is to build muscle. For that, enter a calorie surplus, which means to eat more calories than your body burns daily. It shouldn't be crazy, just balanced, like everything should be. Do NOT enter a deficit. This will help restore energy. Next is protein, you need protein for muscle growth and repair. You should consume 20-40 grams of protein per day. Good protein sources include meats, eggs, and dairy. This is the building block for muscle development. Lower body training is usually high intensity, so you need to have excellent performance, carbs which are often frowned upon, carry and help with that. Do not be afraid of carbs! Rice, pasta, and various starches are good examples of high carb foods. Consume fats for hormone function that can help build muscle. Next is recovery, you can either supplement or consume foods that have these nutrients.
Magnesium
Calcium
Potassium
Iron
EXERCISES / TRAINING
Lower body training focuses on the development of the muscles that support the hips, glutes, and thighs. This is achieved through resistance-based training. It is very effective due to it targeting the major and most important muscle groups. Lower body development is supported by challenging and overworking your muscles by growing your intensity and level that stimulates and spikes growth. Consistency, right exercises, and recovery are a must.
Your exercises should target:
Hip extension + abduction (glute)
Knee extension (quads)
Hinge (glutes and hamstrings)
Please remember to proceed with these exercises with correct form.
GLUTES
This focuses on the gluteus maximus
Hip Thrusts 3-5 sets of 6-12 reps
60 Second Glute Bridge
Romanian Deadlifts 3-6 sets of 6-8 reps
Goblet Squats 3-6 sets of 6-10 reps
HIPS + GLUTES
This focuses on hip shape and glutes (helps minimize the appearance of hip dips)
(MACHINE) Hip Abductions 10 - 10 - 10 Rule
Do 10 full rounds
Do 10 partial rounds
Stay in the position for 10 seconds
Side Leg Raises 3-4 sets of 5-10 reps
Lunges 4-5 sets of 5-10 reps
THIGHS
This focuses on the training of quads and hamstrings
Squats 3-5 sets of 5-10 reps
Lunges 3-4 sets of 6-8 reps
Leg Extension 3-4 sets of 5-10 reps
CALVES
Focuses on calves and ankles
Calf Raises 3-4 sets of 8-10 reps
LEG PRESS
The leg press is a machine that helps with lower-body resistance by pushing a platform away from you, you can adjust the weight as well. This is great for training, but if you want to target something specific you need to do a certain form.
FOR QUADS
Place your feet in the middle of the platform shoulder-width apart.
FOR GLUTES
Place your feet on the top/upper part of the platform shoulder-width apart.
FOR INNER THIGHS
Place your feet wider and far from shoulder-width apart.
COSMETIC PROCEDURES
If you have shitty genetics , lazy , or need more enhancement to your lower body, cosmetic procedures can be a good option, lets explore some.
FAT TRANSFER / GRAFTING
Fat grafting is the most optimal and famous cosmetic procedure to help enhance the buttocks or reduce prominent hip dips. This works by transferring fat from the waist, stomach, or thighs and injecting it to another area like the buttocks or hips. This heavily depends on fat survival rate and avaliability.
LIPOSUCTION
A liposuction works by removing fat from certain areas. This can create illusions with the waist which can imitate ideal body proportions.
IMPLANTS
Implants made by silicone can be placed to the glutes or hips to imitate a rounder, fuller appearance. This is the less common route for cosmetic procedures for the lower body due to higher risks and lower quality of the procedure, basically, it has the most complications. I would not recommend it. Though, you do not have to be a certain body fat to get this procedure unlike fat transfers.
FILLERS
Fillers can be injected into the hip or glute area to provide volume and fullness. Though this is temporary and you'll need to get redone.
THE END
masstag: @James @mr meow @Mia @Bananachip @foidslayer @ecoli @dimorph.ic @Penalizer69 @WhitepiII @GermanAngel @BigDihDiddy ⚦ @True Spaniard @Ghoultune @junebug @knightmaxxer @Superior @Fattiepattiecookie @tmpll @Aryy @trvecel @balenci @<3 @Becky4L @larpgod @Cat. @kifykify @Pentatonic @gloomy @zero
The lower body is one of the biggest contributors to your physique, the bond between your waist, glutes, hips, thighs either make or break the balance of your silhouette. Though this category is determined by bone structure, the making of your muscles, fat distribution, and shape can finalize it. Breaking it into small parts and understanding the aesthetic of each one can help you enhance your body and gain more knowledge about the lower body.
HOW IMPORTANT IS THE LOWER BODY REALLY?
Having a good body as a woman can enhance your looks even if your face isn't the best. A LTB or MTB with a nice, voluptous body would be considered more desirable than a Stacy who is skinny with minimal curves in regular society. What does voluptous even mean? Voluptous means curvaceous and sexually attractive. What exactly makes a body voluptous?
Wide hips/pelvis
Thick and curved thighs
Full glutes
Good bf distribution
Good muscle development
These factors all have one thing in common: They make up the lower body. Which means your curves depend on how well-built your lower body is, enhancing it can make your figure more pronounced, curvy, and desirable. Further on in the guide, I will discuss the three main parts of the lower body. Which are hips, glutes, legs. I will explore the anatomy, examples of ideal builds, and how to change them naturally or with cosmetic procedures.
HIPS
Hips form the foundation of the lower body. They connect the torso to the legs. They determine the proportions. While you can change the muscle and body fat, unfortunately this section is largely determined by genetics.
Hip Anatomy
Pelvis - This is a ring shaped group of bones that support the spine. In women this is often wider, in men, often shallow and narrower.
Femur- The femur is the longest and strongest bone in the human body. It is supported by several parts. Femoral head, femoral neck, greater trochanter and the lesser trochanter.
Ischium- This is the lower part of the pelvis that forms the hip bone.
Sacrum- Connects spine to the pelvis and influences posture.
Ilium- Largest part of the pelvis that supports the upper part of the hip.
Iliac Crest- Bony part that can be felt underneath fat and skin. Width and flare determine overall hip width.
Waist-To-Hip Ratio
The waist-to-hip ratio or WHR, is the bond between the perimeter of the hips and the waist. This is the main measurement used to describe lower body proportions.
circumference of waist ÷ circumference of hips = waist-to-hip ratio
Low WHR- a bigger, pronounced contrast/difference between the two. Often tied to an hourglass, full figure. This is often considered ideal.
High WHR - smaller difference between the two. Straighter, flatter figure.
HIP DIPS
Hip dips are the inward curves on the side of your hips. They happen due to certain relationships with the pelvis and the distribution of fat. Determined by the greater trochanter, pelvis, and various muscles.
It is a common misconception that hip dips mean hips with less fullness and volume, when really, it is just the anatomical term for the indention and inward curves of your hips. Hip fullness refers to the amount of muscle and fat that fills that indention. The amount of fullness can determine whether the hip dips appear prominent or not.
PROMINENT HIP DIPS VS LESS PROMINENT HIP DIPS
Less prominent hip dips are considered more desirable due to having a better contour, better transition and contrast, and a hourglass appearance. Whilst prominent hip dips are frowned upon.
Unfortunately, hip dips cannot be fully erased due to it being a conclusion of bone structure unless you take the cosmetic procedure route. But there are ways to reduce the appearance of them, we will discuss those ways when it comes to naturally enhancing your lower body and cosmetic procedures.
GLUTES
The glutes are the largest and strongest muscle group, they support hip projection, contrast between the hips and waist. The size and shape add to the appearance of the lower body. Well developed, full, projected, proportioned size, and toned glutes are heavily desired and are ideal.
EXAMPLES OF WELL SHAPED AND BUILT GLUTES
GLUTE ANATOMY
Gluteus Minimus- smallest glute muscle, provides support and strength, holding the foundation of the glutes together.
Gluteus Medius- adds projection to the outer and upper part of the glute.
Gluteus Maximus- the largest glute muscle, determines size, projection, and fullness.
FLAWS
We discussed earlier that full, tight, lifted glutes are ideal. The unideal version would be sagging, flat, elongated, and uneven glutes.
LEGS
The legs help connect the rest of the lower body together, acting as the stand for the cake, without the legs, the lower body would have nothing to stand on to project its glory.
LEG ANATOMY
The primary structure of the legs include thighs, knees, calves, and ankles.
THIGHS
The thighs have the greatest influence on leg proportions. Having an impact of fullness and shape.
KNEES
The knees act as the pivot point of the legs, connecting everything together.
The calves and ankles are like a sister and a brother, they determine the taper and tone of the lower legs.
IDEAL PROPORTIONS
There is no fixed measurement or standard that is considered "ideal" unlike hips, but instead, the legs should compliment and respond to the rest of the lower body in a harmonious, consistent way.
ENHANCING LOWER BODY NATURALLY (EXERCISES , DIET , ETC.)
Now to the part you've all been waiting for, how to actually enhance and build your lower body. In this section we'll go over natural ways. This will primarily include exercise as well as a diet to support it.
DIET
For diet, your main priority is to build muscle. For that, enter a calorie surplus, which means to eat more calories than your body burns daily. It shouldn't be crazy, just balanced, like everything should be. Do NOT enter a deficit. This will help restore energy. Next is protein, you need protein for muscle growth and repair. You should consume 20-40 grams of protein per day. Good protein sources include meats, eggs, and dairy. This is the building block for muscle development. Lower body training is usually high intensity, so you need to have excellent performance, carbs which are often frowned upon, carry and help with that. Do not be afraid of carbs! Rice, pasta, and various starches are good examples of high carb foods. Consume fats for hormone function that can help build muscle. Next is recovery, you can either supplement or consume foods that have these nutrients.
Magnesium
Calcium
Potassium
Iron
EXERCISES / TRAINING
Lower body training focuses on the development of the muscles that support the hips, glutes, and thighs. This is achieved through resistance-based training. It is very effective due to it targeting the major and most important muscle groups. Lower body development is supported by challenging and overworking your muscles by growing your intensity and level that stimulates and spikes growth. Consistency, right exercises, and recovery are a must.
Your exercises should target:
Hip extension + abduction (glute)
Knee extension (quads)
Hinge (glutes and hamstrings)
Please remember to proceed with these exercises with correct form.
GLUTES
This focuses on the gluteus maximus
Hip Thrusts 3-5 sets of 6-12 reps
60 Second Glute Bridge
Romanian Deadlifts 3-6 sets of 6-8 reps
Goblet Squats 3-6 sets of 6-10 reps
HIPS + GLUTES
This focuses on hip shape and glutes (helps minimize the appearance of hip dips)
(MACHINE) Hip Abductions 10 - 10 - 10 Rule
Do 10 full rounds
Do 10 partial rounds
Stay in the position for 10 seconds
Side Leg Raises 3-4 sets of 5-10 reps
Lunges 4-5 sets of 5-10 reps
THIGHS
This focuses on the training of quads and hamstrings
Squats 3-5 sets of 5-10 reps
Lunges 3-4 sets of 6-8 reps
Leg Extension 3-4 sets of 5-10 reps
CALVES
Focuses on calves and ankles
Calf Raises 3-4 sets of 8-10 reps
LEG PRESS
The leg press is a machine that helps with lower-body resistance by pushing a platform away from you, you can adjust the weight as well. This is great for training, but if you want to target something specific you need to do a certain form.
FOR QUADS
Place your feet in the middle of the platform shoulder-width apart.
FOR GLUTES
Place your feet on the top/upper part of the platform shoulder-width apart.
FOR INNER THIGHS
Place your feet wider and far from shoulder-width apart.
COSMETIC PROCEDURES
If you have shitty genetics , lazy , or need more enhancement to your lower body, cosmetic procedures can be a good option, lets explore some.
FAT TRANSFER / GRAFTING
Fat grafting is the most optimal and famous cosmetic procedure to help enhance the buttocks or reduce prominent hip dips. This works by transferring fat from the waist, stomach, or thighs and injecting it to another area like the buttocks or hips. This heavily depends on fat survival rate and avaliability.
LIPOSUCTION
A liposuction works by removing fat from certain areas. This can create illusions with the waist which can imitate ideal body proportions.
IMPLANTS
Implants made by silicone can be placed to the glutes or hips to imitate a rounder, fuller appearance. This is the less common route for cosmetic procedures for the lower body due to higher risks and lower quality of the procedure, basically, it has the most complications. I would not recommend it. Though, you do not have to be a certain body fat to get this procedure unlike fat transfers.
FILLERS
Fillers can be injected into the hip or glute area to provide volume and fullness. Though this is temporary and you'll need to get redone.
THE END
masstag: @James @mr meow @Mia @Bananachip @foidslayer @ecoli @dimorph.ic @Penalizer69 @WhitepiII @GermanAngel @BigDihDiddy ⚦ @True Spaniard @Ghoultune @junebug @knightmaxxer @Superior @Fattiepattiecookie @tmpll @Aryy @trvecel @balenci @<3 @Becky4L @larpgod @Cat. @kifykify @Pentatonic @gloomy @zero
