Alright ladies, you say you want a nice butt. You talk about how you’re going to get your butt in great shape. At times you get envious when you see another woman walking around with a perfect butt. Well here’s your opportunity to get that butt that you’ve always desired. Get ready to have all those jaws dropping when you walk by and all those haters talking about your booty. Here are the 5 things you didn’t know about from Personal Trainers of how to get that nice butt! Check it out.
The Benefits of Glute Workouts:
Squats & Leg Press- The benefit to squatting & pressing is it activates pretty much every muscle in your lower body. You can focus more on Glutes and hams if you squat deep and wide and hold in a seated position for 5 to 10 seconds for the last 2 or 3 reps with that deep stretch. If you want to focus on quad development, then squat just to parallel and front squats are great too!
Lunges- Probably one the overall best lower body workouts. Great for quad and ham development and if you want to activate more of the glutes, you must lung deep and take a larger step and you can incorporate arm movement with it to attack your core. For all you women that want that amazing look this is exercise is a very important one to help you get there.
The Benefits of Bridging/Kickback Movements/– These movements keep the knees bent while they move the hips through a full range of motion. Because of the bent knees which decreases hamstring contribution and increases glute contribution and the emphasis on end-range contraction.
The Benefits of Dead lift/Good Morning Movements/Back Extension/- The movements work the hamstrings really well and they move the hips through a full range of motion while hitting the glutes pretty hard. If you want more glute focus try doing stiff legged dead lifts on a platform, so that you can get a deeper range of motion and stretch on those glute muscles.
The Benefits of barbell hip thrusts- The movement is almost like a bridge, but you focus solely on bringing your hips up through your heels and squeezing your Glutes. Try doing a bridge flat on the floor with a barbell across your pelvis and you’ll thank me later for your Glutes.
If I had to recommend 5 glute specific work outs, they would be:
- Barbell hip thrusts & Single leg hip thrust
- Deep-wide squats
- Barbell glute bridge
- Stiff legged dead lift on a platform
- Box squat (high and low)
This is the way we transform a booty from sad to great!
Most women don’t understand what it takes to go from flab to fab in the glute region. Their butt’s are often wide and flabby, so the first thing that comes to mind is to somehow shrink it. The first idea is to basically starve themselves by putting their bodies in a huge calorie deficit and the second idea is do a ton of cardio thinking the butt will just magically appear after melting all the flab off. Though an individual does need to melt off that excess fat around the glute region through burning calories, they want to be careful and make sure its fat they’re oxidizing, not muscle tissue because they don’t want to be left with a flat soggy looking booty. In order to have a nice looking butt, a woman must have muscular shape to give it the sought-after round, perky, and lifted appearance. You want your glutes to grow from North to South, not East to West. It’s not easy to build glute muscle so they must train hard and intelligently. Some good news is glute specific exercises are difficult, so they are going to raise your metabolic rate as you workout. So the workout will burn fat off of the butt while simultaneously adding muscular shape. This is how you get a great butt!
Again, the best thing to do is you U-tube these workouts so you can get a good idea of how to do the workouts properly and be better educated on the form, or have them demonstrated by an expert. Safety comes first and you also want to make sure you properly warm up close to 20 minutes before you perform these exercises. Perform these exercises with single body weight first to get the feeling for them and advance to 2-3 warm up sets with light weight. These Glute exercises can also be incorporated into full body workouts, just choose three Glute workouts and add them in with your upper body workouts. Remember the rep schemes I talked about, be wise. I recommend working your Glutes out 2-3 days a week, but make sure you get at least 48-72 hours of rest in between to allow muscle tissue to repair. Hit them hard damn it! Don’t be afraid to use weights and get that booty you’ve always wanted!
There you have it! This is what we focus on in my personal training programs. That’s the secret how Durham’s Best Personal Trainers help make amazing Glutes! Now spread the word so we can live in a world with Kardashian’s, J- Lo’s and Vida Guerra’s. Thank you.