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Wwe all want our butts to be as firm, and tight as possible. Who doesn’t want a backside that turns heads. However, this is the spot where women tend to hold the most body fat for the longest time.
You can do cardio until you pass out, but you won’t build a great bum unless you focus on that lower half of your body, the Gluteal is indeed a big muscle.
Besides looking great, glutes are really important in stabilizing the pelvis preventing low back injury and adding a lot of power to your squat and other motions that involved the lower-body. A lot of people that sit down all day their glutes are going to be shut off, under active and weak, and their hamstrings are going to be too strong and dominant.
Here are 8 of the top glutes training programs to make yours rounder, fuller, and stronger, specifically designed to improve your bottom.
For each exercise begin with 6-12 reps with good form.
Progress the exercises by increasing the difficulty of the exercise. You can do this by performing single leg exercises, or increasing the weight, reps and sets to build the perfect buns!
by fitwirr.com
Try this 30 minute sculpting and lifting Brazilian butt workout. Shape and firm your glutes and thighs fast!
by spotebi.com
Personal trainer Amanda Lee (@amandaeliselee), whose butt has amassed more than 1.5 million Instagram followers, so knows what she’s talking about when it comes to exercising for a high, tight butt. See her demonstration video below the workout.
via cosmopolitan.com
Watch Amanda demonstration video: 6 Moves to Get the Best Butt Ever
The personal trainer sisters, Diana and Felicia, aka “‘Base Body Babes”, who specialise in training women. When finding the right advice on how to build a booty, they are the one to go.
This one requires a barbell and a kettlebell. If you don’t have a kettlebell you can just use a dumbbell instead.
– Perform each exercise back to back A1-A7.
– Complete 12 reps per exercise
– Rest for 120 Seconds after each circuit
– Repeat circuit 4-6 times
A1 Good Morning
A2 Low Bar Back Squat
A3 Romanian Deadlift
A4 Walking Lunges with Barbell A5 Glute Bridges
A6 Goblet Squat
A7 Bulgarian Lunge
by movenourishbelieve.com
This lower-body, booty-building workout circuit by Lais DeLeon will kick your behind!
Perform each exercise for 60 seconds without resting between exercises. Rest for 60 seconds after each full round. Perform three rounds total.
If it’s too hard at first, that’s normal—keep at it to build your stamina and get used to the movements! If you feel the workout is a bit too easy, shorten your rest time and make your movements explosive.
via bodybuilding.com
This butt exercises don’t require any weight and target the gluteus maximus, medius anddddd minimus… exclusively. When you target all 3 muscle groups in your butt, you’ll lift, tighten and build your booty… as opposed to just building mass with squats.
Repeat each exercise until you feel the burn… then do 10 more. Do 4 rounds, or sets of these exercises to complete your workout. For the best results, do this workout at least 2 times a week. Easy peasy!
by christinacarlyle.com
The following workout by Pauline Nordin are based on old-school, solid, effective exercises like squats and several different variations of more or less the same exercises since a small change in angle, stance and range of motion hit the muscles a bit differently.
Her workout will strengthen, lift and shape the glutes while tightening up the tie-in (i.e., the intersection of butt and thigh):
Butt of Steel Workout:
Side Lying Hip Abduction: 3 sets, 20 reps per leg
Split Squat: 3 sets, 10 reps per leg
Wide-Legged Squat: 3 sets, 6 reps per leg
Dumbbell Lunge: 3 sets, 10 reps per leg
Bilateral Duck Buck : 3 sets, 15 reps per leg
via livestrong.com
Do this set until you can’t anymore for a rock hard Malibu booty!
by backonpointe.tumblr.com
