You will have goals for working out. A future vision of yourself. For an increasing number of women, this includes a bigger, firmer and more muscular posterior. There’s no denying the fact that the glutes are on a lot of people’s radar these days which is why we took a look at how to make the best of them through nutrition and fitness.
You are all probably familiar with the gluteus maximus or buttock muscles. They are perhaps what you’re sitting on right now. Fewer of you are probably aware that there are another two glute muscle groups located underneath the gluteus maximus. They connect the hip bone to the femur (thigh bone) to the base of the spine at the coccyx (tailbone) and sacrum bone which connects the pelvis to the spine. They combine to give everything shape back there.
Being muscles, they are no different from biceps and triceps. The way to make them bigger and better is to work them with a training regime. There is plenty of information and advice about growing a bigger booty. We’ve sifted through it all so you don’t have to.
Aesthetics aside, having strong glutes has been proven to help you maintain stability and strength, improve your posture, give you more power and add to your general fitness, health and wellbeing. If you need inspiration check out the next professional sportsperson or dancer who walks past you. Subtly, of course. You don’t want to be caught looking too closely but a bit of research will demonstrate that spending time on a regime of booty building will benefit you overall.
Glute Bridges: are a great starter exercise for all levels. Lie on your back, bend your knees, brace your heels and lift your pelvis for a few seconds and then drop back down. Repeat You can add a weight or resistance loop should you wish, or do them unencumbered.
Hip Thrusts: are easy too. Start with your back against an elevated bench, just below shoulder blade level, with your knees bent and feet flat on the ground. Your feet should be shoulder-width apart and your elbows, should you wish, can be rested on the bench. With you chin tucked in, push through your thighs until your hips are forward and your thighs a parallel to the floor. Squeeze your glutes. The return to the start.
Dumbell Reverse Lunges: add a bit of weight. Start by standing straight with your dumbells down by your sides then brace your core muscles. The reverse lunge is a giant step backwards. Start with your your left foot. Bend your right knee until it’s at 90°, and lower your left knee until it is also bent at a right angle. Then push back up and return to the starting position. Repeat with alternate legs.
Dumbell Step Ups: sound simple but they are incredibly effective. Again start with a strong core and the dumbbells by your side. Keep your heels flat and step up on to a box or bench. Your knee should be turned slightly outward. Bring both feet on to the box keeping your torso tall and proud. Reverse to step of the box, then repeat
The Romanian Deadlift: is a classic weightlifting technique that will work your glutes brilliantly. Stand with a bar or weight already in your hands, arms fully extended. Slowly lower it by slightly bending your knees and bending at the hips while keeping your back straight. Go until you feel a slight stretch in your hamstrings – usually when the weight has just passed your knees – then drive your hips forwards and use your thighs to power back up to a standing position. Repeat.
Growing your glutes is like any other kind of muscle building. There are no real short-cuts or quick wins. You need energy and protein coming into your system. Coaching by GJL can help you with a macro-nutrition plan that will keep you on track. It’s worth noting, you can do all the exercises you like but, if your body is in calorie deficit, your glutes will not grow 1200 calories a day won’t cut it! As always, we will propose a healthy balance.
Any training plan will focus on consistent hard work.The secret is sticking to the same programme for a prolonged period of time. Tick the daily, weekly and monthly boxes. It’s all about the reps!
If you have an eye on your behind, talk to us. We can help. No if’s, no butts.