BEST GLUTE EXERCISES FOR A BIGGER BUTT
Are you looking to build your glutes? If so, you've come to the right place. In this post, we'll discuss beginner, intermediate and advanced exercises that will help you achieve your goal.
If your looking to get a bigger butt and a shapely physique like Jennifer Lopez you better work and while your at it do some glute exercises! From six pack abs to a big bottom a sexy body comes in many forms but it all comes down to the curves of our silhouette. There’s no doubt the butt has become a popular body part since the days of Sir-Mix-A-Lot. With superstars like Beyonce, Nikki Minaj, Cardi-B, and Jennifer Lopez all touting there impressive backsides it’s no wonder our butts have become THE body part women who embrace their curvaceous physiques.
We all want our butts to be as high, tight, round, and firm as those seemingly perfect celebrities but getting it is another matter. Because so much of our body’s shape and figure comes from our genetics and our butts is the area where we tend to hold the most fat for the longest. Making it very difficult to shape and tone. But not impossible.
Our glutes are made up of three muscles the gluteus maximus, the gluteus medius, and the gluteus minimums.
GLUTEUS MAXIMUS
The gluteus maximus is the largest of the three muscles that make up the buttocks. This is the muscle where you want to focus your efforts on specifically the the panniculus adiposus or the fatty layer just underneath the skin.
The panniculus adiposus gives the rounded shape of your butt. If you have a flabby buttock it’s because of the panniculus adiposus . After all it is the layer of fat. So naturally in order to shape and give the butt a firm rounded look we need to build the butt with glute exercises.
GLUTE EXERCISES WORKOUT
Thankfully, Gym is here to show you how to get the big ole' booty you want with 10 glute exercises specifically designed to improve your bottom line.
Perform the following moves in a traditional three-set format: 15 reps each set, and resting 60 to 90 seconds between each set. Complete all sets for one exercise before moving on to the next butt exercise.
THE 30-DAY GLUTE-BUILDING CHALLENGE
Wall Squat With Stability Ball
Butt exercise: Wall squat with stability ball
Degree of difficulty: 3 out of 5
- Overview: A great isolator for the glutes and hamstrings, this move eliminates danger to the lower back. For added resistance, hold a pair of dumbbells.
- Get ready: Stand facing away from a wall with a stability ball between it and the small of your back. Your feet should be in front of your hips, slightly wider than your shoulders, with toes pointed out at 45° angles.
- Go: Keeping your feet flat on the floor, squat down so the ball rolls up your back, until your quads are just past parallel to the floor. Hold for a count, then lift just your toes into the air to push through your heels as you rise back to the starting position, rotating your glutes and hams inward. Lower your toes back to the floor before starting the next rep.
Gym’s tip: “This is not your typical squatting motion. I hate to use this analogy, but it’s kind of like holding and squeezing a pencil [between your glutes].”
Final Thoughts:
Use these glute exercises today to shape a better and bigger butt.
And tomorrow, Congratulations! Your butt should be burning on butt exercises, but it will be so worth it!!