Are you looking for a more round and more defined buttock? You’re in the right spot! By doing a few exercises and making lifestyle modifications, you can increase the size of your glutes and get the shape desired.
First, you should strengthen the glute muscles. This goal can be achieved through classic exercises like lunges, squats and lunges. Place your feet shoulder width apart, with your toes slightly outward. To do a squat, put your feet on the floor. As if you were in a chair then bend your knees and lower your hips. Reverse to standing position, and then do three sets of 10 to 15 reps.
For strengthening glute muscles lunges are an excellent choice. Stand with your feet together and keep your legs straight. Next, move forward with your left leg. Lower yourself by bending your knees until your right thigh is in line with the ground. Push back up to a standing posture and repeat with your left leg for 3 sets of 10-15 reps on each leg.
To target different areas of your glutes, you can also do traditional squats and lunges. For example, sumo squats are an effective technique to concentrate on the glutes and inner thighs. To do them, stand with feet wider than shoulder width apart, with your toes pointing toward the side. It is necessary to lower your body to an squat, keeping your weight on your heels. However, you must not raise your knees over the knees. After that, stand up and repeat the exercise for three sets, each of 10-15 repetitions.
Hip thrusts are also an excellent exercise for strengthening your glutes. Put a barbell, or weight, on your hips and sit on the floor. When you bend your knees, keep your feet flat to the floor. Your hips must be pushed toward the ceiling. It is possible to push your glutes up to the top. Lower them back to the floor and do the same for 3 sets of about 10 repetitions.
Cardio should be a part of your workout routine. Cardio can burn fat and showcase the muscles you’ve worked long to build. Cycling, running, or stair climbing could be all great ways to increase heart rate and help burn calories.
Gaining weight isn’t just about exercising. Your diet and lifestyle also play an important role. Your lifestyle and your diet are crucial to ensure that you get enough protein. Include lean meats and beans into your smoothies or shakes.
An effective way to ensure that your body and mind get enough rest is to allow it to recover from a hard exercise. Your muscles need time to repair and grow after an exercise, so make sure you give them what they need by getting at minimum 7-8 hours of sleep every night and taking breaks as required.
Don’t be scared of trying new exercises and adjusting your routine. Your muscles will adjust as they get used to a routine schedule, so be sure to change things around every couple of weeks to provide the most challenging workout and gains in strength. To increase the muscle mass, try lifting heavier weights and performing different exercises.
It requires a mix of diet, exercise, lifestyle and habits to develop bigger glutes. While this might seem difficult at first, it’s achievable for everyone with the right tools.