Butt Workouts: Top 5 Exercises to get your Booty Big and Round
Butt Workouts: Top 5 Exercises to get your Booty Big and Round
No matter what you call it butt, buns, glutes, gluteus maximus, booty, or derriere, getting a more shapelier butt seems to be on many o' wish list nowadays. Get your buns of steel with these 5 fail safe exercises proven to shape your gluteus maximus like no other. Don't waste your time on exercises that don't work. These exercises will definitely target your derriere and make them grow into the perfect size and shape you've always wanted. So whether you're a guy wanting to impress the ladies in your denims, or one of the ladies trying to firm up or round up that derriere, we can help you get there. So let's get that butt in gear.
The gluteus muscles are fairly large muscles connecting to the muscles in the back of your legs. As you use your gluteus muscles more and they become stronger, they will firm up, rise up higher on your backside and become larger or rounder, giving them a much shapelier appearance. Dieting, walking, jogging or running alone will not give you the results or appearance you are looking for. More resistance, or weight training is needed to get these muscles to grow and take shape. Below are some great gluteus building exercises proven to do just that.
1. Squats - one of the most proven weight exercises for building overall size with heavy weights is the squat. When done properly this exercise will definitely add roundness to your gluteus.
Standing with feet positioned shoulder width apart or slightly wider and angled slightly outward, rest a barbell across your shoulders with enough weight to do a maximum of 8-12 reps. Try to keep your back straight, looking forward, and always keeping good form while executing this exercise. Slowly bend your knees until your legs are at least parallel to the ground and feel your gluteus push outward and stretch before slowly pushing the weight back up; do not bounce the weight at the bottom position. Keep this movement steady and concentrate on stretching the gluteus and keeping good form. I recommend starting this exercise with a light weight for a set of 20 reps. Rest 1.5 2 minutes between sets, and perform a total of 5 6 reps. As you get more experienced, you can perform various routines with lighter weights and higher reps and sets, or heavier weights and lower reps and sets. When your finished, your gluteus muscles should feel tight, and soreness should kick in 1 -2 days later.
2. Standing Lunges - Lunges are my second favorite after squats when it comes to adding roundness to your gluteus. Position your feet straight ahead about should width apart. While holding a pair of dumbbells, step forward with your left leg, keeping your back straight, center your forward leg centered over your ankle. Never let your knee go beyond your toes to avoid extreme tension on your knee tendons. Pushing off with your heel, put yourself back into starting position focusing on putting yourself back into the upright position. Now repeat with the right leg. Do this exercise for a total of 5 - 6 sets of 8-12 reps.
3. Walking Lunges - The only difference here from the standing lunge is that you continue forward alternating legs, rather than pushing yourself back into a standing position. I find that wider strides target the gluteus better than shorter strides due to the extra stretch you get in the glute area.
4. Stair Climbing - There are various ways to climbing stairs. One would be a stairmaster, another would be climbing stairs or every other stair in order to target the gluteus, using a chair or bench and stepping up, or climbing bleachers at your local stadium. This is also a great way to get your cardio workout in to burn off any extra calories.
5. Plie Squats - This is an excellent exercise for targeting the inner thighs as well as the butt. Gripping two dumbbells with elbows at your side and dumbbells raised to shoulders, or grip one dumbbell with both hands with arms in front, let the dumbbell hang down between your legs. While standing with your back straight, legs slightly more than shoulder width apart and toes pointing slightly out, lower yourself until your legs are almost parallel to the floor. Make sure to concentrate and feel the stretch in your butt. When pushing back up, concentrate on using your butt muscles.
Always make sure to warm up and use strict form when performing these exercises. It is also important to eat plenty of protein to make those gluteus muscles grow. I recommend close to or more than your body weight in grams of protein. If, for example, you weigh 160 pounds, try to eat 160 grams of protein. A protein shake will help you get there.
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