How to get a muscular butt?
Every woman dreams of having a toned and shapely buttocks. And many take as a reference the Fitness icons like Michelle Lewin or even the former Miss France, Iris Mittenaere to stay motivated.
But this result does not happen by snapping your fingers or sitting on the sofa. You have to do specific exercises to build up your buttocks.
Anatomy of the gluteal muscles
To have beautiful buttocks, you must know the right exercises to perform and work each of the buttock muscles. There are 3 of them and they are called the gluteal muscles: the upper buttocks or gluteus maximus, the middle buttocks and the lower buttocks.
In order for the buttocks to be muscular but above all shapely and rounded, the most important buttock muscle to work is the gluteus maximus. It is the largest of the three muscles and developing its muscle volume will therefore give this rounded effect.
So let's look at the famous exercises to do to work the buttocks and target the area concerned. You can do these exercises at home as well as in the gym.
GLUTEAL EXERCISES
1st exercise: Lunges
Stand as in the picture above with both hands on your waist. The right leg should be bent at 90 degrees (right angle) and the left leg extended behind. The goal of the exercise is to push the front leg to straighten up and so on. Be careful that the knee does not extend parallel to the toes.
To be carried out on both legs during 1 minute then to take 30 seconds of time of rest to be made 3 times on each side.
This exercise requires a good technique of realization like all the other exercises of musculation.
It is very effective for sculpting the buttocks. (it will also solicit the quadriceps and the hamstrings)
To add difficulty to the exercise, instead of putting your hands on your hips, you can do these gluteal exercises with dumbbells of 5 kg or more in each hand (depending on your level).
2nd exercise: The chest wrap
Place yourself in a sheathing mode like the picture below and lift your leg up in the air while keeping your balance. You can perform the exercise by doing 20 repetitions of each leg and take 1 minute rest between. Repeat this movement 5 times.
It will help you train your glutes and strengthen your core at the same time. The sit-up targets the abdominal muscles.
To add difficulty, you can add a flat elastic band to make the movement more difficult and effective.
3rd exercise: The pistol squat
This exercise is a one-legged squat. Stand upright and when you do the squat You only go down on one leg while keeping your back straight. The other leg should be held horizontally and the hands should be stretched as you descend to keep your balance. Then go back up and return to the starting position.
This exercise will work all 3 muscles of the buttocks. You can like the one above do 20 reps on each leg with 1 minute rest between and do it 5 times.
There are of course a variety of other exercises such as squats, deadlifts, etc. that you can find in the bikini body program. Do not neglect the warm-up before starting your workout.
Normally, you should have some muscle soreness with this little routine. If you want to have a nice butt, it is also to make physical efforts by doing these gluteal exercises to achieve it. The sequence of these exercises should help you to have a bulging buttock. The more difficult they are to perform the better it will be to achieve your goals. Each exercise must be done correctly.
You can start with bodyweight and increase the difficulty after 4 weeks.
If you do these exercises at least 2 to 3 times a week in addition to your usual weight training program, then there is no doubt that you will have beautiful buttocks in a few months. However, be careful to control your diet and calculate your calories. Cardio which can also help but is not everything. Indeed, women also want to get rid of their saddlebags, which can only fade and disappear with a careful diet.
If you want a diet plan over several weeks adapted to your body type and your goals?
You should know that the buttocks in women are a very difficult muscle to work just like the thighs.
Buttock stretching
When you have finished your session at the gym, don't forget to stretch.
Here are 2 easy stretches to do specifically for your buttocks.
Even if it only lasts about ten minutes, it is also a time to think about yourself by doing some breathing exercises.
If you liked this article, don't hesitate to leave your comments.
To go further and have a complete program, you can choose the bikini body program.
Here are two transformations thanks to an adapted program including specific exercises and a calculated diet.
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