Do you want an even more defined and smooth buttock? Don’t look any further! You can get bigger glutes by doing some exercises and making lifestyle changes to achieve the body you want.
The first priority is to focus on building glute muscle. Two classic exercises that can help you achieve this goal are squats and lunges. To squat ensure that your feet are at the shoulders and extend your toes outward. Lower your hips to the floor and bend your knees. Return back up to standing and repeat for 3 sets of 10 to 15 repetitions.
Lunges, on the other hand, are a great way to increase glute muscle. Start by standing with both feet in front of you. Step ahead with your right foot. Begin by lowering your legs so your right knee is in line with the ground. Then, raise your leg up and continue by alternating the left leg three sets of about 10 repetitions.
In addition to the traditional lunges and squats, there are a variety of variations you can try to focus on different areas of your glutes. For example the sumo squat is an effective method of focusing on the glutes and inner thighs. To perform one, stand with feet wider than shoulder-width apart with toes facing towards the outside. While lowering your feet into the squat position, keep your weight on your heels. Keep your knees just below the knees. After lowering your heels to an squat, lift yourself up to a standing position. Repeat this three times to complete a total of 10-15 repetitions.
Hip thrusts are another great exercise that will help to build larger glutes. You can perform one by placing a barbell or a weight on your hips and sitting on the floor. Flex your knees and keep your feet flat on the ground. Your hips should be pulled toward the ceiling. You should squeeze your glutes to the top. Three sets of 10-15 reps.
Do not forget to incorporate cardio into your exercise routine. Cardio can help you burn fat and reveal those muscles that you have put in so much effort to build. Running, cycling and stair climbing are great ways to boost the heart rate, reduce calories, and increase your metabolic rate.
Gaining weight isn’t just about exercising. Your diet and lifestyle are a big factor. You can ensure that you are getting enough protein through the inclusion of protein-rich legumes, lean meats and protein powders into your smoothies.
In addition getting enough rest and recuperation is vital. Your muscles require the time to recover and grow following training, so make sure you give them what they need by getting at minimum 7-8 hours of sleep each night and taking breaks as required.
Don’t be afraid of trying new exercises and adjusting your routine. You muscles will adjust to a routine that is consistent over time, so change it up every few weeks to ensure maximum challenge and gains in strength. To gain more muscle mass consider lifting heavier weights or doing different exercises.
Growing your glutes takes the combination of exercises and diet, as well as lifestyle changes. While this might seem difficult at first but it’s doable for anyone with the right tools.