All right, ladies, they say they want a good ass. You talk about how you’re going to get your butt in good shape. Sometimes you get envious when you see another woman walking around with a perfect butt. Well, here is your chance to get that butt you’ve always wanted. Prepare to gape when you pass by and all those haters talking about your butt. Here are the 5 things you didn’t know from personal trainers about how to get that nice butt! Check it out.
The benefits of glute workouts:
Squats and leg press The benefit of squatting and pressing is that it activates virtually every muscle in your lower body. You can focus more on your glutes and hams by squatting deep and wide and staying in a seated position for 5-10 seconds for the last 2-3 reps with that deep stretch. If you want to focus on quadriceps development, then parallel-only squats and front squats are great too!
Lunges Probably one of the best overall lower body workouts. Ideal for quadriceps and ham development, and if you want to activate more glutes, you need to do a deep lung and step bigger and you can incorporate arm movement with it to attack your core. For all women who want that amazing look, this exercise is very important to help them achieve it.
The benefits of bridging / kicking /– These movements keep the knees bent while moving the hips through a full range of motion. Due to the bent knees it decreases the contribution of the hamstrings and increases the contribution of the glutes and the emphasis on the final range contraction.
The Benefits of the Deadlift / Good Morning Moves / Back Extension / – The movements work the hamstrings very well and move the hips through a full range of motion while hitting the glutes quite hard. If you want to focus more on your glutes, try doing stiff-legged deadlifts on a platform, so you can get a deeper range of motion and stretch those glute muscles.
The benefits of barbell hip thrusts The movement is almost like a bridge, but you focus solely on raising your hips through your heels and squeezing your glutes. Try doing a floor bridge with a pelvic bar and then you’ll thank me for your glutes.
If I had to recommend 5 specific glute exercises, they would be:
- Barbell hip thrusts and single leg hip thrust
- Wide squats
- Barbell glute bridge
- Stiff-legged deadlift on a platform
- Box squat (high and low)
This is how we transform loot from sad to great!
Most women don’t understand what it takes to go from sagging to fabulous in the glute region. Their butts are usually wide and flabby, so the first thing that comes to mind is to shrink them in some way. The first idea is to basically starve yourself by putting your bodies in a huge calorie deficit and the second idea is to do a ton of cardio thinking that your butt will just magically appear after you melt away all the sagging. Although a person needs to melt that excess fat around the glute region by burning calories, they must be careful to make sure that it is the fat that is oxidizing, not the muscle tissue, because they do not want to be left with a flat, soggy layer. . looking for loot. To have an attractive butt, a woman must have a muscular shape to give her the desired round, lively and lifted appearance. You want your glutes to grow north to south, not east to west. It is not easy to develop glute muscles, so you have to train hard and smart. The good news is that glute-specific exercises are difficult, so they will increase your metabolic rate as you exercise. Therefore, the training will burn the fat from the butt and at the same time add muscle shape. This is how you get a big butt!
Again, the best thing to do is use a U-tube for these workouts so you can get a good idea of how to do the workouts correctly and be better informed about the form, or have an expert demonstrate them. Safety comes first, and you should also make sure to warm up properly for about 20 minutes before doing these exercises. Perform these exercises with a single body weight first to feel them and progress to 2-3 warm-up sets with a light weight. These glute exercises can also be incorporated into full body workouts, simply choose three glute workouts and add them to your upper body workouts. Remember the rep schemes I talked about, be wise. I recommend exercising your glutes 2-3 days a week, but be sure to rest at least 48-72 hours in between to allow the muscle tissue to repair itself. Hit ’em hard, damn it! Don’t be afraid to use weights and get that swag you’ve always wanted!
There you go! This is what we focus on in my personal training programs. That’s the secret to how Durham’s best personal trainers help create amazing glutes! Now spread the word so we can live in a world with Kardashian’s, J-Lo’s and Vida Guerra’s. Thanks.
