For many years before I entered the fitness industry and embarked upon bikini body fitness competitions, I had considered my butt to be a pretty good one. For a small frame, I had been blessed with a large bum and it added the look of femininity to my shape. However, when training for my first fitness competition, I was told it was a bit of a problem area…..yes it looked sexy but having a large butt requires a large amount of work to tone it adequately to meet the necessary competition pre-requisits.
After a lot of hard work and specified training techniques to sculpt and lift the gluteals, I would now consider my glutes to be one of my assets. Girls….follow these tips to achieve gorgeous glutes!!!
- 1. The gluteus maximus, medius and minimus are the three muscles that make up the buttocks. The gluteas maximus is the largest muscle in the body, which makes it the number one area to focus on if you want to build a stronger, leaner lower body.
- 2. Don’t just train legs and expect the glutes to be covered in that workout. Take the time to do a glutes focused session at least once a week.
- 3. Squeeze squeeze squeeze….at the top range of most gluteal exercises adding a squeeze and hold for a few seconds can intensify and increase the benefits massively. A good example of this would be squeezing the butt cheeks and holding at the top stage of a squat or deadlift upon standing.
- 4. Range is key….the maximus especially, is such a large muscle you really must develop full range movements to get the most out of an exercise and hit as many muscle fibres as possible.
- 5. Combine multi-joint moves to trigger plenty of nerves and fibres in and around the glutes with more isolated moves to focus on shaping the area.
- 6. Add weight to increase the intensity of each exercise. For example, step ups are easy but combined with holding dumbells or a barbell can go a long way to developing those gorgeous perky buttocks.
Simple and effective butt workout
For each of the following exercises, reps and sets can be adapted to suit the training system you are working on, but as a basic guide aim for 2 x sets of 12-15 reps. The weights you use should be an appropriate weight to ensure the last few reps are very tough.
- Barbell squats
- Stiff leg deadlifts with barbell
- One legged dead lifts holding a dumbell
- One legged cable kick backs
- Barbell glute bridge
- Standing cable abduction
Author: Emma Louise Burrows