Do you want a more round or more defined buttock. Do not 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 of the most popular exercises to aid in achieving the goal include squats or lunges. When squatting, keep your feet at the shoulder width, and then point your toes to the side. Lower your hips until they are on the floor and then bend your knees. Keep doing this for 3 sets of 10 to 15 reps.
But, lunges are an effective way to build glute muscles. Begin by standing up with your feet about hip width apart. Next you take a step ahead using your right foot. To lower your hips, bend your knees to bring your right thigh close to the ground. Reverse back to a standing position. Repeat this exercise with your left leg for 3 sets (about 10-15 reps each).
You can target different parts of the glutes with variations on traditional squats/lunges. For instance Sumo squats are an effective way to focus on inner thighs and glutes. If you stand with your feet more than the shoulder width with your toes pointed outward, you can do one. To do this, lower yourself to an squat and hold your weight on the heels. Do not extend your knees further than your ankles. After that, climb back to a standing posture and repeat three sets of about 10 repetitions.
Hip thrusts are another great exercise that helps strengthen your glutes. You can do them by placing a barbell or weight on your hips while sitting on the ground. Flex your knees and keep your feet flat on ground. Keep your hips pointing upwards towards the ceiling while press your glutes to the top. Three sets of 10 to 15 repetitions.
Include cardio into your training program. Cardio can help you burn off fat and expose the muscles that you’ve worked hard on building. Running, cycling or stair climbs can be all great ways to increase your heart rate and burn calories.
Exercise is just one part of the factor in building larger glutes. Your lifestyle and diet also are a big factor. In your smoothies, shakes, or meals, make sure you’re getting enough protein.
Also, you must get plenty of rest and recuperation. After a long and intense training session, your muscles need time to recover and grow. Get at least 7 hours of rest each night and rest as often as you can.
Don’t be afraid to vary your routine and experiment with new exercises. 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 size of your muscles, test heavier weights or perform various exercises.
A combination of exercise, diet and lifestyle changes are required to increase the size of your glutes. Although it can seem daunting at first, this process can be accomplished using the right equipment.