Raise your hand if you want to have glutes of steel!
If you are like millions of women, you dream of showing off a toned and round booty.
I still haven't met the first single woman who doesn't want it. And among married women there are also plenty.
Therefore, I want to share with you this practical guide where I will teach you some effective actions to transform yours.
Well-worked glutes attract more than just looks
In addition to adding attractiveness, building your posterior area makes you healthier.
And it improves your posture and the contour of your body. It is also key to preventing lower back pain, balancing the core and quadriceps.
Without a toned butt, you may be vulnerable to injury.
Sedentary people who make minimal movements can contract "flat butt syndrome" or gluteal amnesia that noticeably inhibits this muscle group. Who wants that? I think none.
The glutes also tend to be weak among runners. Many of them do not include them in their training.
Conclusion? You have to move that booty and have a nutritious and balanced diet.
From now on I am going to give you guidelines so that you eat as you should, in addition to effective training.
Do them with joy. This way it will be easier for you to incorporate them into your daily routine.
Are you ready?
Transform your diet and your tail will change too
Exercise alone is not enough to achieve your dream booty .
And a high percentage of fat can ruin all your physical work. Well, your diet is going to make a difference.
Try to reduce refined sugars and processed foods.
If your goal is to increase the size of that area, you must eat more calories than you expend.
If you wanted to reduce them, it would be the opposite.
You can have cheat meals, but make sure to exercise the next day and finish with 10 minutes of high-intensity HIIT exercises.
You can supplement with multivitamins.
If you eat like this and add nights of long, deep sleep, you will see glory. Your hormones will be balanced and your body fat percentage will stay behind the line.
Training guide to have impact glutes
In addition to the data offered by science, experience is the best advisor.
And since my passion is research to put into practice, I trust that recommending what has worked for me and many other women can also help you.
Before you begin, ask yourself these five questions:
- When is my best time to train?: morning, afternoon or night.
- How many times can I train?: 1, 2, 3, 4 or 5 times a week.
- For how long? 10, 20, 30 minutes, 1 hour.
- Where to train?: home, gym or outdoors.
- Will I use equipment?: bands, weights, ankle weights, gliders, jump rope or gym machines.
This will help you organize yourself and know what resources you have and what you are missing.
The science behind an enviable booty
You're about to learn how to build buttocks of steel. This information is supported by scientists.
I warn you that it is not easy. But if you're ready to work hard, read on.
The key to muscle development is not a variety of exercises, but progressive overload. In other words, gradually increase the effort you put on your muscles during your workouts.
This is because the greater the weight, the more muscle fibers will be broken and your body will deploy its repair process with greater intensity.
The "secret" is to target the three muscles that make up the glutes: major, medius and minor. There are people who concentrate on one of these areas and leave the others out.
You should also not forget the hips and hamstrings that emphasize its shape and appearance. You have to work hard on those too.
What is going to make the difference?
- Have the right training tools.
- Focus on the right muscles.
- Keep the muscle under tension long enough.
- Apply a certain speed during the execution of the movement.
- Have nutrition that helps you reduce your body fat percentage.
- Ensure the adequate amount of protein for muscle growth.
Do that and, voila, you will see the results you are waiting for.
How long does it take for the glutes to transform?
Sometimes the anxiety of seeing results eats away at us. It is best to relax and enjoy the process of change.
Everything is possible. If there is a will, there is a way.
NO ONE can tell you how long it will take you to achieve your goal. Each body responds differently, according to multiple factors such as genetics, age and lifestyle habits.
In my case, the evolution has been increasing:
- After 4 weeks of starting the training that I will present to you below, I felt the difference.
- 12 weeks later others began to notice.
- After 6 months, my buttocks were still growing noticeably.
- After 1 year, training at least 3 times a week, I continue to see results.
That's my experience. Yours may be similar or totally different.
There are cases where a person has no shape in that area and it could take up to 2 years to see the growth they want.
But that is not a barrier. You can build and work your glutes with what God gave us.
The results are in the variety
My weekly routine includes different types of exercises. Overall it has offered me excellent results. Plus, I don't get bored of always doing the same thing.
- I practice pilates and barre (a discipline that combines ballet exercises with yoga and pilates), twice a week, which help me focus on my glutes and hamstrings.
These exercises help to improve the external gluteus and the folding part that gives it the dreamed C curve for which we do so many things.
- I do cardio at least 20 minutes, 1 to 3 times a week, to reduce body fat and speed up metabolism. Combined with 10 minutes of HIIT they give accelerated results.
- By lifting heavy objects you achieve greater toning and growth. I do it twice a week.
In your weight training, there are 6 exercises that you cannot miss:
1. Squats or squats
It is one of the most popular due to its effectiveness and because it impacts the glutes, legs and even abdominals.
Do full squats because a wider stance hits your butt even more. Squat deeply so you work harder.
Studies show that squatting with relatively heavy weights and a wide stance increases activation in the quadriceps and glutes.
In simple words, the more you crouch, the more the zone will activate.
Half squats (90 degree knee bend) will not have the same effect.
2. Deadlift or deadlift
DON'T SKIP THIS EXERCISE! Do it at least once a week.
It helps you train your entire body except the pushing muscles. Develops strength and power, mainly, in the hamstrings and glutes.
One study showed that conventional and sumo deadlifts are equally effective. There is no way to go wrong.
Always remember to squeeze your glutes when lifting the bar off the floor. Engage them in the upper half of the climb and block.
There is the variation called Romanian deadlift whose technique includes maintaining a slight bend in the knees during the movement.
3. Hip thrust or hip thrust
They consider it the perfect exercise to tone and shape the tail. It mostly involves the gluteus maximus and medius.
There are tons of variations of this exercise. You can use bars, elastic bands, or even focus on just one leg.
It should not be confused with the 'glute bridge'.
The difference is that for the hip trust a bench is added where the upper back area is supported. Thus, the hip achieves a greater range of motion and a longer travel.
4. Lunge or lunge
It's easy to make and has many variations.
It consists of taking a long step, then lowering and raising the center of gravity of the body.
You can move forward, backward or go sideways. Also include dumbbells.
Studies have shown that the glutes are highly involved when returning to a standing position.
This exercise works the lower muscles, in addition to the muscles that help maintain back posture, such as abdominals and lumbar.
5. The Bulgarian squat
It has similar benefits to a lunge and is just as effective for the quads and glutes.
It not only tests leg strength. It also challenges balance by focusing on just one.
You can do them with dumbbells, a bar or with your body weight.
I have to say, I did it the other day and my glutes were on fire for 3 days straight.
6. Glute Blaster (only found in gyms)
This machine strengthens the glutes and helps reduce and prevent muscle shortening in the hip and thigh area.
Another plus point is that it allows you to train up to the limit of movement.
When you go to the gym, don't forget it.
How many repetitions to do?
It is best to have a professional trainer advise you before starting, based on your needs and physical condition.
As an alternative, I'm going to tell you how I do it. You can try it and monitor it to maintain it or change it.
Finally, I will tell you how to make everything happen in less time, but just as natural and safe.
As I already told you, accessories are optional. If you have an impeccable diet, you don't need them.
Where is the difficulty? Many of us find it difficult to meet the daily requirements that the body needs when you subject it to intense exercises.
So focus on key movements, have proper nutrition and good rest.
And complement it all with supplements that boost your strength, endurance and energy, in addition to reducing pain and fatigue for explosive workouts.