Do you want a more round and more defined buttock. Then you’re at the right place! If you change your lifestyle and doing some exercises, you will be able to increase the size of your glutes as well as get the shape you want.
First, build glute muscle. This goal can be achieved with classic exercises like lunges, squats and lunges. To squat, keep your feet at the shoulder width, and then point your toes inward. Bend your knees and lower your hips as if you were sitting in an imaginary chair; keep weight on heels without stretching past your toes. Return to standing, and then do three sets of 10 to 15 repetitions.
Lunges are, however can be a fantastic method to build glute muscles. Place your feet together, keeping your legs straight. Then, you’ll move forward using your right leg. Lower yourself by bending both knees until the right side of your thigh is level with the ground. Push back up into a standing position and repeat the exercise with your left leg for 3 sets of 10-15 reps on each leg.
To target different areas of your glutes, you could also try traditional squats and lunges. Sumo-squats that are efficient to target the inner thighs or glutes are an example. You can do this exercise by standing your feet slightly wider than your shoulders, and your toes pointing inward. As you lower your feet into an squat, place the weight of your heels. Keep your knees below the knees. After you lower your heels to a squat position, raise yourself up to a standing posture. Repeat this three times to complete about 10-15 repetitions.
Hip thrusts also can be a great exercise to increase the size of your glutes. Put a barbell, or weight on your hips while you lie on the ground. You can bend your knees and keep your feet flat on a hard flooring. Keep your hips pointed up towards the ceiling while press your glutes to the top. Perform three sets of 10 to 15 reps.
The importance of cardio is to make it a part of your workout routine. Cardio helps burn off fat and reveal the muscles you’ve been working for so long to build. Running, cycling and stair climbs are fantastic ways to increase your heart rate, burn calories and increase your metabolic rate.
The process of gaining weight isn’t only about exercise. Diet and lifestyle choices are also essential. Include lean proteins and beans, as well as protein powders in your shakes and smoothies to ensure you get sufficient protein.
It is also important to rest and to recover. After a tough exercise, your muscles require time to heal and develop. You should get at minimum 7 hours of rest each evening and get as much rest as you can.
You shouldn’t be afraid however to try out by trying new exercises or changing your routine. Regular exercise will not be a good idea as your muscles will become accustomed to it. A few changes every couple of weeks are an excellent option to keep your muscles challenged and build endurance. Try harder weights or other exercises to achieve even greater gains in strength and muscle mass!
Diet, exercise and lifestyle habits are key to building larger glutes. While this might seem difficult at first but it’s doable for anyone with the right tools.