If you’re looking for a butt to rival Jennifer Lopez’s, you may have to manage your expectations a bit: A killer butt like that is thanks, in no small part, to genetic science. Still, that doesn’t mean you can’t work to make yourself as effective (and bigger) as your special butt can be.
And while the look of your butt in jeans may be your most sought-after reason for doing a lot of squats at the gym, it shouldn’t be your only motivation: A stronger butt also has some important health benefits, says Quianna Camper. CPT, an RSP Nutrition trainer. Stronger gluteal muscles will help reduce your risk of injury, increase your metabolism, improve your athletic performance, and give the appearance of a taller, rounder butt, says Camper.
Also important: glute building moves don’t just lead to glute gains. You’ll be doing exercises that primarily target your gluteal muscles, says Camper. But the moves you need to do to strengthen your glutes are multi-joint, multi-muscular movements that also strengthen your entire body. This is because all the muscles in the bodywork together, which means lots of toned glutes will also mean gains for the entire body.
So now that you’re convinced that you need to force yourself to start working your glutes hard, how do you do it? Here, Camper shares six key exercises to induce an even bigger butt and stronger glutes. She should include them in her exercise routine as soon as possible.
Top 5 Exercises To Grow A Perky Butt:
How to do it: Lie on your back with your knees bent, feet flat on the floor and hip-width apart. Extend your arms down to your sides and palms on the floor. Pressing your feet into the ground and keeping your shoulder blades off the ground, lift your hips into the air, until your body forms a line from your knees to your shoulders. Squeeze your glutes as hard as you can and hold for one to three seconds, then return to the ground. That is a repetition. Complete 3 sets of ten to twelve reps total.
To add weight, rest a free weight directly against your pelvis. Place your hands on the bar to the right of each side of your hips to prevent the load from rolling down your body. Then, as previously stated, complete the workout.
Standing with your feet shoulder-width apart is the best way to start. Inhale, engage your core, and keep your chest up as you squat down. Continue lowering your butt until your thighs are parallel to the ground. Exhale and fight back through your heels to jump, victimizing your arms as needed. To absorb the impact, land with your knees bent. That is a repetition. Do 3 sets of twelve to twenty repetitions.
Barbell Front Squat
How to do it: Support the associate degree’s empty free weight on the squat rack so that when you’re in front of it, the bar hits you at chest height. Take a step toward the bar, and place your fingertips under the bar so they’re just outside your shoulders. Raise your elbows so they’re parallel to your bottom and bring your free weight off the rack, stepping back. Squat down adjusting your feet so they are hip-width apart and your toes wiggle slightly.
Inhale, have a core of interaction by bringing your navel closer to your spine, then move your hips back and bend your knees as if you were sitting. Actively press your knees out and your elbows up (to keep your chest up) as you lower. Continue lowering until your hips no longer reach your knees. Breathe in and erupt your midfoot and heels back to standing, maximally compressing your glutes. That is a repetition. Aim for four sets of eight to ten reps, resting 2 minutes between sets.
Dumbbell Walking Lunge
How to do it: Start by holding 2 dumbbells, one in each hand, with your arms straight and your shoulders back and down. He engages the core and hit with the right leg, lowering the hips until the right leg is bent at a 90-degree angle and the left knee grazes the ground. Pull your crab’s shoulders away from your ears, press your right heel against the bottom, and push together with your left foot to return to standing. That is a repetition. Repeat along with your left leg. Aim for four sets of twelve reps total.
How to do it: Start seated with an exercise weight behind your shoulder blades resting against a bench or box, feet flat and slightly narrower than hip-width apart. Rest your arms on the stability bench and plant your feet on the bottom, then lift your hips until your torso is parallel to the ground. Squeeze your glutes up high before starting again. That is a repetition. Three sets of eight to ten reps are recommended.
Once you’ve mastered the movement pattern, add weight by placing an exercise weight in the hip crease. Load the exercise weight so you can do a minimum of 5 “clean” reps during a row.
Barbell Good Morning
How to do it: Stand with your feet hip-width apart, resting your weight on your backhands by simply holding it outside your shoulder blades. Elbows pointing down, use your hands to pull the bar down and against your back. Inhale and engage your core, then flex your hips by bending at the waist and pressing your glutes back. Continue to push your hips back until you feel a stretch in your hamstrings and your body is parallel to your bottom. Exhale as you push your hips forward and return to start, squeezing your glutes up. That is a repetition. Repeat for 3 sets of ten to twelve repetitions.
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