How To Get A Shapely Butt. Okay, don’t kill me, but I’ve never really worried over the roundness of my glutes. I think that if I had never stepped into a dance class they would probably be on the flatter side, but thanks to years of training they have some shape. They aren’t, by any stretch of the imagination, as round as some of the glutes that I see on Instagram, but it’s fairly firm and I can’t really complain.
I know, however, that for many women getting that perfectly round butt is a big deal and a seemingly endless struggle. The key to acheiving the look is to hit your glutes from every angle and to keep changing up your workout so that you are always challenging your muscles.
HOW TO GET A SHAPELY BUTT: Your Booty Boot Camp
Squats. I don’t think you’ll find a butt workout that doesn’t include squats. Keeping your feet hip distance apart, toes pointing forward, bend your knees forward and in line with your toes as if you are going to be sitting down onto a chair. Keep your back straight and abdominal muscles engaged. To increase the challenge, hold weights (10-20lbs) while you do this exercise. Personally, I like this workout when it’s done with a ball. Simply place the ball between you and a wall and proceed in the same way as you would normal squats. Or another great option is to add a jump. Do 3 sets of 10-12 reps.
Forward Lunges/Back Lunges. When you are doing forward and back lunges, try taking as big a step as you can. You really want to work your hamstrings and glutes as much as possible. Alternate between doing front and back lunges. To really work your glutes hold 10-20lbs in your hands. Do 3 sets of 10-12 reps.
Side lunges. These will target your glutes from a different angle and shouldn’t be left off your list. Don’t forget about your form. Keep your shoulders down and abdominals engaged when you are stepping out to the side. Also, watch that your knees stay in line with your toes. For an extra workout, hold 10-20lbs weights. Do 3 sets of 10-12 reps.
Bridge. Lying on your back with your feet hip distance apart, take a breath and lift your glutes up so that your knees and hips are in a diagonal line. Without letting your hips shift, take your right leg and reach it up to the ceiling. Now, take your right leg and lower and lift it 10x and then switch legs. If you want and to take this up a notch, place your feet on an unstable surface like a Bosu ball or a foam roller. Do 3 sets on each leg.
Side Leg lifts. Although there are no weights for this leg series, I promise you that it’s a killer. The advanced version of this workout is done in a kneeling position, but you can also do it lying on your side. Start in a side kneeling position with your right hand on the floor. Lift your left leg up to hip height and do 10 small circles clockwise, then counterclockwise. Next do 10 small lifts or pulses (make sure you don’t let your leg drop below 90 degrees). Now sweep your leg forward and then back in line with your body 10x. Do 1 or 2 sets on each leg.
I’ve chosen this combination of exercises because they not only increase the size of your glutes, but they also strengthen them which makes for the perfect combination. You can add these exercise to your existing workout by just adding 1 weight bearing and 1 non weight bearing exercise each time you hit the gym. To maximize your workouts and get a blast of cardio in there, add some hill walking 3x a week.
Are you struggling to increase the size of your glutes?
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