Are you looking for an improved buttock shape and an overall shape that is more round? Don’t look any further! With some exercises and lifestyle changes, you can expand your glutes to your desired size.
First, build glute muscle. Squats and lunges are both traditional exercises that assist in this process. For a squat, sit with your feet spread shoulder-width apart with your toes pointed slightly to the side. Lower your knees, bend your knees and lower your hips down as if you were sitting in an imaginary chair; maintain your weight on your heels, but not stretching past your toes. Reverse to standing position, and then do three sets of 10-15 reps.
Lunges however, are a great exercise to strengthen the glute muscles. Begin by standing with your feet straight in front of you. Step ahead with your right foot. Begin by lowering your legs so the right knee is parallel to the ground. Then, lift your leg up and continue using the left leg for three sets of 10-15 reps.
To focus on different areas of your glutes you could also try traditional lunges and squats. Sumo squats help you focus on your inner thighs, and glutes. One requires that your feet are wider than the shoulder width, and your toes are pointed outward. Place your weight on your heels, then squat down, making sure your knees are straight. After that, return to the standing position and perform three sets of 10-15 repetitions.
In addition, hip thrusts are the perfect exercise for building bigger glutes. You can perform one by placing a barbell or a weight on your hips and laying on the floor. Bend your knees while keeping your feet flat on the ground. Push your hips upward towards the ceiling while squeezing your glutes at the highest point. You can do three sets of 10-15 reps.
Include cardio into your workout program. Cardio can help you burn off fat and expose the muscles you’ve worked hard building. Cycling, running and climbing stairs are all great methods of increasing your heart rate to burn calories.
Exercise is only part of the process of developing larger glutes. Lifestyle and diet have a major impact on the size of your glutes are. Make sure you’re getting enough protein into your diet by including lean meats, beans, or protein powders in your shakes and smoothies – they all make great sources!
A good way to ensure your body and mind get adequate rest is to allow it to recover from an intense exercise. After a long and intense exercise, your muscles require time to recover and grow. You should get at minimum 7 hours of sleep each evening and get as much rest as you can.
Don’t be scared of trying new exercises or changing your routine. Your muscles will adapt to a consistent routine with time, so make sure to alter it every couple of weeks to ensure maximum challenge and strength gains. To increase the muscle mass, try lifting heavier weights or doing various exercises.
You must combine exercises, diet, and lifestyle changes to increase the size of your glute. While it might seem complicated at first, this process is achievable by using the correct equipment.