Work for Those Glutes
Glutes are a group of muscles, so the two things you need to make them bigger are calories and strength work.
If your goal is a bigger, more muscular booty, prepare to put some work in. Try these exercises along with making the right nutritional decisions.
Isometric exercises can be done at any time or anywhere. To strengthen and tone your glutes, stand up straight with your hands on your hips. Raise one leg behind you a few inches, contracting your glutes. Hold for four seconds, release and repeat.
Cardio is important for your heart's health, but too much cardio may sabotage your efforts of building muscle.
Climbing stairs or using a stair stepper machine will provide you with a good cardio workout while also targeting the muscles that will help strengthen your glutes.
If you enjoy strength training at the gym, consider adding some reps on the glute machine to your circuit.
- Set the weights to the maximum you can handle 12 reps on without fatiguing or straining your muscles.
- Enter the machine from the side and place one knee on the pad and the opposite foot on the plate.
- Rest your forearms on the pads and contract your glute as you push your foot backwards against the foot plate to lift the weight.
- Extend your leg upward in the full range of motion and slowly return to the starting point.
Repeat for 12 reps, then switch sides.
Lunges are an effective way at toning and lifting your glutes. Preform them with or without hand weights for additional resistance.
- Stand up straight with your feet hip width apart and your hands by your sides.
- Step forward with your right foot, bending your right knee until your quad is parallel with the ground.
- Straighten and return to center.
- Repeat with your left leg.
Set the incline on your treadmill to a minimum of a three percent grade to tone and strengthen your glutes. A slow walk at a high incline will prove surprisingly strenuous and will utilize your glute muscles.
A steep hike will provide the same benefits without the need to set foot in a gym.
Maintaining your balance on a constantly shifting surface forces your muscles to adjust quickly, which helps strengthen and tone.
To target your glutes, stand on a balance ball or board.
- Get your balance, then raise one leg into the air while you find your balance on the opposite foot.
- Hold for a count of five, release and repeat on the other side.
Squats, both with and without dumbbells, give the glutes definition when positioned correctly.
- Stand up straight with your feet slightly wider than hip distance apart.
- Bend your knees, sink backwards as if you were about to sit in a chair behind you.
- Lower yourself down as low as you can go; most people make the mistake of not squatting down far enough.
Take care to push your weight into your heels throughout this movement to protect your knees.
Donkey kicks -or bent leg kicks- work all the areas of your glutes, toning, lifting and strengthening for a sexy bottom.
- Begin on your hands and knees with your hands beneath your shoulders and your knees hip width apart.
- Lower down onto your forearms and kick your right leg out back behind you, straightening your leg.
- Pull your knee in toward your chest, then kick out again.
- Repeat for 12 reps, then switch legs.
Donkey Kicks With Bands
Add resistance bands to your donkey kicks to force your glute muscles to work harder. It's a great option for people who have mastered donkey kicks and don't feel as if the exercise is no longer challenging.
Laying backwards on a stability ball allows you to roll yourself up and down using only the muscles in your glutes.
- Lay your shoulders on the ball and place your hands on your chest, knees bent and feet flat on the floor.
- Roll yourself forward and down on the ball, bringing your bum toward the floor, then reverse the roll and push yourself back up onto the ball again.
Placing your feet on the stability ball provides great resistance and a balance challenge that will tone your glutes. This exercise can be done on a stability ball or with your feet on the ground.
- Lay on the ground on your back and place your feet on the stability ball or floor.
- Lay your arms along your sides.
- Keeping your shoulders and arms on the ground, raise your bum up off the floor, hold for a count of five and release.
Barbell Hip Thrusts
This exercise takes muscle control and will target the glutes.
- Lie your upper back up against a bench or step.
- With bent knees and feet flat on the mat, allow your lower body onto the mat.
- Place a weighted barbell across your hips.
- Squeeze your glutes and bring the rest of your torso up in line with your shoulders.
- Hold for a moment, squeezing, before releasing back to the mat.
Find ways to make exercise fun and you're bound to stick with it!
Any exercise that involves wide squats, lunges, or bending over to pick things up will benefit your glutes. Add weights to increase the intensity.
Exercise can be fun, and the results can certainly make the effort worth it.