Want a rear view that kicks butt? The shape of the buttocks is defined by muscles known as the gluteus maximus, gluteus medius, and gluteus minimus. Walking, running, and climbing all work the glutes. Strength training that targets these muscles can help develop a tighter, more rounded look.
Whether you want to add junk to your trunk or just look better in jeans, you need to work you glutes like any other body part. Below are two programs, one for home and one for the gym. If you are working out at home and have the equipment, you can make the exercises harder by using weights.
If you want to add some size to your glutes do 4 sets of 8-12 on all exercises. If it’s toning you’re after, make sure you add cardio and keeps the sets and reps at 3 sets of 15-20
Click the name of the exercise and it will take you to a video.
Home Workout
Sumo Squats (really focus on squeezing glute muscles as you come up)
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| Make it harder by adding a ball! |
Gym Routine
Dumbell Squats (push up through your heels)
Split Squat - hold dumbells
Bodyweight curtsy lunges (add dumbbells once you have mastered form)
Although I am doing my own program right now, I thought this might be something that others would be interested in. It’s the “Ready for Summer Challenge”. Link up to it and help inspire others while working towards your own goals.
I’m a little behind because I found this a little late. This is week 2 of the challenge. This week my goals are:
1. Eat consistently. (I missed a few meals last week – not good when you are trying to build muscle)
2. Increase the weight in my strength training program.
3. Drink more water.
Be sure and visit the other blogs that are linked to the challenge!
Don’t forget to enter our giveaway for Action Whey Protein Powder!
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