Ladies, it seems like nowadays everyone is drooling over those Kardashian booties, and let's be honest.. WE ALL WANT ONE.
Well, I will tell you some good news right now: you absolutely CAN grow your butt!
However, it all starts with a little bit of science before we get to the fun part...
Like I said in my last post about the Top 5 Fitness Myths, the best
way to grow, tone, or really define any muscle is to LIFT HEAVY. And yes, your butt (glutes) are a muscle. They are actually one of the largest muscles in your body!
In fact, your glutes are such a large muscle, that they are made of 3 separate muscles: the gluteus maximus, gluteus medius, and gluteus minimus. All come together to make BOOTY.
Well, I will tell you some good news right now: you absolutely CAN grow your butt!
However, it all starts with a little bit of science before we get to the fun part...
Like I said in my last post about the Top 5 Fitness Myths, the best
way to grow, tone, or really define any muscle is to LIFT HEAVY. And yes, your butt (glutes) are a muscle. They are actually one of the largest muscles in your body!
In fact, your glutes are such a large muscle, that they are made of 3 separate muscles: the gluteus maximus, gluteus medius, and gluteus minimus. All come together to make BOOTY.
SO what exercises directly target the glute muscles?
And, yes, ladies, it's a lot more than just squats!
Here are some of my favorite ones:
- Courtesy Lunges:These are also called Plie Squats. They are very similar to the standard lunge, except instead of bringing your leg directly behind you, you bring it out and across to the other side. They target more of the glutes and hamstrings than typical lunges.
You can do variations of these on a cable like I did in this video, or you can use a barbell or dumbbells. Just remember if your goals are to build and shape-- the heavier the better! - Glute Kickbacks:
Glute kickbacks target all glutes! You can perform these on a cable machine, or by using a resistance band around your thighs. Kick back as high as you can, squeeze your glutes and feel that booty burn! - Hip Thrusts:Last, but definitely not least, are hip thrusts! These take the cake for my absolute favorite glute exercise and my staple for pretty much every leg day. These target your glutes like nothing else.You can go light with these by using body weight or a resistance band, or you can go as heavy as possible like I did in the video! Just make sure you keep your back straight, drive your hips up to the ceiling, and squeeze your glutes as hard as you can at the top! Hold for 3 seconds for that extra burn.
I hope you enjoyed reading my post about building up your booties😊
Again, if you have any questions please feel free to leave a comment or reach out to me! Have a beautiful week💕
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