Who would say no to having a round, tight, curvy ass? I sure as hell wouldn't. A lot of girls aren't, well, blessed, with a round bottom. But THERE IS HOPE FOR YOUR PANCAKE ASS! That is the beauty of lifting heavy weights! Your glutes are a muscle, just like your biceps, shoulders, and quads are. You're able to build those up, so why wouldn't you be able to do the same with your bum?! With a little hard work, blood, sweat, and tears, (jk about the blood..maybe), you can have a round booty! The gluteal muscles are 3 different muscles: gluteus maximus, gluteus medius, and gluteus minimus. It's important to hit these muscles in all different directions to maximize growth and stimulation! I stick to the basics. Squats, lunges, deadlifts. All with heavy weights. There are different variations to these moves but you can't go wrong with them. Use free weights as much as possible. Machines are a little easier to use the just free weights. It's definitely more challenging when you start using the barbells and dumbbells. But you won't regret it that's for sure! Here's an example workout to hit your glutes hard! I have my current workout posted in a previous post, but i'll post this anyways for those who aren't ready for that:
Barbell Squats:4x10
Sumo Squats:4x10
Step back lunges: 4x10 each leg
Walking lunges with barbell: 4x8 back and forth, each leg
Straight leg deadlift: 4x10
One-legged lunges: 4x8 each leg
Side lunges: 4x8 each leg
Leg Press(machine): 4x12, feet high, push from heels, not toes
Wall squats-until failure with dumbbells in hand
This is just an example of what you can do! Reps and sets will vary on your goals, but this is a good starting point. Lift as heavy as possible while keeping proper form. Make sure you stay on your heels and don't push off your toes! You will engage your glutes through your heels! Really focus on squeezing your glutes in when you come back up. This will also engage your glute muscles, you'll start to really feel the burn. Don't fear the heavy weights, once again. If you want curves, LIFT HEAVY!
Awesome!!! I was JUST having a convo in my head if doing glute work would actually raise my flat hiney! Thanks for reading my mind!
ReplyDeletefor greater gains, focus less on high repetitions per set, and more on heavier weights where you can only get through about 3-5 reps. This will cause the greatest wear and tear of your muscle fibers, and greater sexier muscle "bulge."
ReplyDeleteI agree! But I wrote this out assuming you're a beginner to lifting :)
ReplyDeleteHello! I'm new in to fitness and I already love it. I want to thank you for sharing your knowledge
ReplyDeleteHey! I'm a health coach and trainer. What's your email? I have a good suggestion for you. I just put on 8 pounds of solid muscle mass- natural of course....u can even check my blog out too...spiceitup4u.wordpress.com. I don't want to write out something long on your comments. Cheers!
ReplyDeleteI used to be very athletic so i was always lean before but as i got older, i just stopped exercising for fun and started eating. Since i have decent genetics i am not as fat as i should be and ive maintained my body shape without any work. But now i cant fit into my pants. I have this huge butt that i dont necessarily want to get rid of, but i do want to get back in shape and turn it into a lean, lifted ass. Ive already started eating better and exercising again. But should i still lift as heavy as i can if i dont. Want to change the size of my ass at all? If anything, i want it a little smaller so i can fit my pants! Help please :(
ReplyDeleteYou'll still lose inches most likely if you're incorporating cardio in order to drop fat. So I would still go heavy with your weights in order to "maintain" what you have. Unfortunately you can't spot reduce fat or pick and chose where you want to lose fat, but if you drop your overall body fat then you're bound to lose inches. good luck!
ReplyDeletelove this!!!
ReplyDeletedo i perform this exercise once a week ?
ReplyDeletei do legs twice a week
ReplyDeletethanks ! btw you look great and thanks for all the advice and pics on instagram =)
ReplyDeleteYesenia