Are you looking for a rounder or more defined buttock. Don’t look any further! You can get your ideal form and strengthen your glutes through a combination of lifestyle changes and exercises.
Primarily, you need to work on your glute muscles. Two exercises that are proven to help you achieve the goal include squats or lunges. Stand with your feet shoulder width apart, and your toes slightly extending. To do a squat, place your feet on the floor. Lower your knees, bend your knees and lower your hips back as if you were sitting in an imaginary chair; ensure that your heels are not stretching past your toes. Reverse to a standing position, and repeat for 3 sets of 10-15 reps.
Lunges however, are a great exercise to strengthen the glute muscles. Start by standing with your feet hip-width apart and take a step forward with your right foot. It is possible to lower yourself by bending your knees until your right thigh is touching the ground. After that, you can push up to a standing posture with your left leg and do 3 sets of 10-15 reps per leg.
You can target different parts of the glutes by incorporating different variations of traditional lunges and squats. Sumo squats, for example can be a fantastic option to strengthen your inner thighs as well as your glutes. You can do this exercise by standing your feet slightly larger than your shoulders with your toes pointed toward the inside. Then, lower your body into the squat position while making sure that your weight is on your heels. But, do not extend your knees above the knees. Once you are back in an upright position and complete three sets of 10-15 repetitions.
Hip thrusts are an excellent exercise to build larger glutes. Put a barbell, or weight on your hips while you rest on the floor. The knees can be bent and keep your feet flat on a smooth floor. Push your hips towards the ceiling, and then squeeze your glutes. Keep doing this for 3 sets in each of which you will complete 10-15 repetitions.
Don’t forget to include cardio in your workout program. Cardio helps burn off fat and expose the muscles you’ve worked for so long to build. Cycling, running or stair climbs can all be excellent ways to increase heart rate and shed calories.
Growing larger glutes isn’t just about exercise. Lifestyle and diet are also important. Make sure you’re getting sufficient protein in your diet by including lean meats, beans, or protein powders in shakes or smoothies – they all make excellent sources!
One way to make sure your body and mind get adequate rest is to allow it to recover from a hard exercise. Your muscles require time to heal and grow after a workout, so ensure that you provide them with the rest they need by getting at minimum 7-8 hours of sleep every night and taking off days for rest as needed.
It isn’t a bad idea, however, to experiment by trying new exercises or changing your routine. Consistent exercise routines will eventually become less effective over time. This is why it’s important to change things up every couple of months to ensure maximum power and intensity. Try harder weights or other exercises to achieve even greater gains in strength and muscle mass!
You need to combine fitness, diet and lifestyle changes to increase your glute size. Although it can seem daunting at first, this process is achievable using the right equipment.