Do you want a rounded and more clearly defined buttock? Don’t look any further! By doing a few exercises and making lifestyle modifications, you can increase the size of your glutes and get the shape desired.
Primarily, you need to work on the glute muscles. You can achieve this goal by performing classic exercises like squats and lunges. To squat ensure that your feet are at shoulder width and point your toes inward. The knees must be bent and your hips should be lower. Three sets of 10 to 15 reps, stand up and repeat for another set.
Lunges, however, can help build glute muscle. Stand with your feet together while keeping your legs straight. Then, you’ll move forward with your right leg. Start by lowering your legs until the right knee is parallel to the ground. Next, lift your leg upwards and continue with the left leg for three sets of 10-15 reps.
To focus on different areas of your glutes you can also do traditional lunges and squats. Sumo squats will aid in focusing the inner thighs as well as your glutes. When you are standing with your feet wider than the shoulder width with your toes pointed outward, you can do one. Then, lower your body to an squat, making sure that your weight is on your heels. However, you must not lift your knees higher than the knees. After lowering your heels into an squat, lift yourself up to a standing posture. Repeat this three times to complete 10 to 15 reps.
Additionally, hip thrusts are an excellent way to build bigger glutes. You can do them by placing a weight or barbell on your hips while sitting on the ground. Flex your knees and keep your feet on the ground. Your hips should be pushed towards the ceiling and squeeze your glutes. For three sets of 10-15 reps Lower your hips toward the floor.
Include cardio into your fitness routine. Cardio can help you shed weight and show the muscles where your effort has paid off. Running, cycling and climbing stairs are all great methods of increasing your heart rate and burning calories.
To strengthen your glutes, workout alone is not enough. Diet and lifestyle choices are also essential. Be sure to get enough protein into your diet by including lean meats, beans or protein powders in your smoothies or shakes – they all make great sources!
It is also important to rest enough and recovery. After a long and intense workout, your muscles need time to heal and develop. Make sure you get at least 7 hours of rest each night , and take as much rest as you can.
It isn’t a bad idea, however, to experiment by trying new exercises or changing your routine. Consistent exercise routines will eventually be less effective as time passes. So, it’s vital to alter your routine every few months for maximum power and intensity. To increase the muscle mass consider lifting heavier weights and performing different exercises.
A mix of exercise, diet and lifestyle adjustments is necessary to increase the size of your glutes. While it might seem complicated initially, it can be achieved using the right tools.