Are you in the mindset for tighter, firmer glutes? You must not forget the basics! Did you know the building blocks for lean glutes begin with squats? The squat exercise releases the most testosterone and growth hormone than any other resistance exercise! Squatting also helps to release anabolic hormones, in doing so, this maximizes muscle growth. Don’t be afraid to challenge yourself! As your body grows in strength, add gradual weight to the bar (~5lbs) every workout! You might be surprised to learn your body is stronger than you think! Below are the best GLUTE building exercises:
Squat, squat and then squat some more! Go deep and thrust up to standing. The lower you go the better the benefit! When coming to a stand, imagine your pelvic girdle as a bowl of skittles, DON’T SPILL YOUR SKITTLES!
Deadlifts work the glutes and then some! The focus here is not only on the glutes. Deadlifts bring muscle building to hamstrings, upper and middle neck muscles, low back muscles and glutes. The deadlift is also one of the most important exercises you can do to improve your posture! Posture has a huge effect on the appearance of your butt!
Lunges develop and shape the lower body. They target most, if not all, major muscles of your legs and hips. Mainly, lunges target the largest muscle of them all, your glutes. In my opinion lunges have a leg up (ha-ha) when it comes to sculpting a tight butt and legs.
Tip* Focus on the squeeze during all three of these exercises. Squeezing (engaging these muscles) during the movement can help you tone and shape muscles alongside building muscle memory.
Stairs are also an awesome muscle strengthening exercise. The stair step machine is my all-time favorite cardio machine! 30 minutes of this cardio exercise and I feel warmed up. Warming up is an important way to prevent injury as one begins the building block to the stronger, leaner look! Climbing stairs, either at a steady pace or fast is your call. Skip the treadmill and opt for the stair stepper!
Building and shaping your glutes to be firm, muscular and round is not impossible! With these exercises and your consistency, you CAN change you! I can confidently say, my glutes have it all!
- Stay hydrated! As you get older, your skin loses elasticity and begins to sag. Staying hydrated helps tone and tighten the skin!
- Clean up your eating habits! By eliminating processed foods, and other genetically modified foods your gluteus maximus will get an automatic lift! Clean eating will help reduce body fat significantly and give you a firmer look and less cellulite.
- Take it slow! Take 4 seconds to slowly lower into a squat, 2-3 seconds holding your pose and 4 seconds to thrust up, KEEPING YOUR SKITTLES IN YOUR BOWL. Giving you the most bang for your buck!