Rounder Glutes Workout
Table of Contents
Almost all workouts for the lower body are a combined butt and thigh workout, which means that if you’re quad dominant, you will grow your legs at the same time. In this article, we cover everything you need to know to get beautiful, round, and firm glutes.
What we can do, in addition to increasing its size, is to improve its appearance. We need a series of habits and care. Let’s get started with these:
1.Exercising the gluteal muscles
There are several types of exercises, but it is important to know that we have to exercise the three muscles that make up the buttocks.
Try out these glutes isolation exercises. Do each of the exercises in this butt workout for 10-12 reps before moving on to the next. If you are a beginner, shoot for 1-2 rounds of this workout for how to grow your glutes. If you are more advanced shoot for 3-4 rounds of this glute workout.
These are great exercises for you to shape up your glutes:
1.Lunge Exercise
In this exercise, you will work on one side of your leg and glute. Do 2 sets of 10 reps per side. The knee should not touch the ground. Keep your back straight.
2.Kick Back Exercise
In this exercise, you will work one side of your leg and glute when kicking.
Do 2 sets of 10 reps per side. Each kick should be slow to get the best result. You can also try to keep your leg up for 10 seconds and then repeat on the other side.
3.Bridge or hip lift – to work both glutes
This is a yoga pose that helps work your glutes wonderfully. You can raise your hips and hold them for 10 seconds or you can also do lifts. 2 sets of 10 repetitions.
4.Lateral leg raises
In this exercise, you must have one side supported to be able to lift your leg laterally. Lie on your side on the floor and raise the leg up and down. Do 2 sets of 10 reps on each side.
5.Squats – to work both glutes
In this exercise, the weight of your own body works your legs and buttocks at the same time. Do 2 sets of 10 reps. You can also hold additional weight to increase the level of difficulty. Don’t forget to squeeze your glutes as you go up.
Squats will strengthen your core, you will burn calories and tone your glutes evenly. This exercise will work evenly your body.
2.Stretching the gluteal muscles
Stretches improve flexibility and increase range of motion, and are essential to complement any routine.
It is important to stretch the muscles that you have worked, relax them, and start the recovery. These are great stretching exercises for your legs and butt muscles:
Gluteus Maximus Stretch
Pigeon Pose Stretch
Glutes and Hips Stretch
Glutes and Hamstring Stretch
3.7 fabulous foods that will help you increase your buttocks
Nutrition is key to increasing the buttocks and keeping them firm. Consuming protein helps increase muscle mass. It also helps improve physical endurance during exercise.
1.Carbs
Carbs will provide you the required energy you need, try whole wheat and oatmeal.
2.Lean Meat
Chicken, tuna, turkey breast, and veal; low-fat meats have and provide very good protein to grow your muscle.
3.More fruits and vegetables
Add more fruits and vegetables to your diet, consider bananas, strawberries, raspberries, blackberries, carrots, apples, pineapple, and blueberries.
4.Seeds and Dried fruits
Rich in healthy fat time to add peanuts, almonds, and walnuts to your diet as well.
5.Egg
The egg contains albumin, a super protein to increase muscle mass. There are many ways to prepare the egg for breakfast, lunch, and dinner.
6.Low Fat Dairy
If you like dairy, then try to make a change and eat low-fat milk, cheese, and yogurt instead.
7.Legumes
It is time to add beans, chickpeas, and lentils to your diet.
4.Moisturize your skin
If we want to improve the appearance of the buttocks, we also need to adequate hydration to the skin that covers them. This will help to firm them up and prevent problems such as stretch marks and cellulite.
To maintain the aesthetic appearance of the buttocks, it is advisable to massage with moisturizers, circular massages to increase blood circulation.
5.Drink more Water
We are 70% water and when exercising your buttocks, which are the largest muscles you have in your body, you need more water to nourish them and keep them healthy. Remember that dehydration makes our skin dry and lose elasticity. You need more water so that your muscles are flexible and have better blood circulation.
Recommendations
- Turn on your favorite music to get you in the proper mood to exercise.
- Don’t forget to get water for your workout session.
- Don’t stop until you finish your entire workout.
- Add a stretching session for your hips, butt, and legs to relieve the stress of those muscles.
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Original Image by Sal Ami under Attribution 2.0 Generic (CC BY 2.0)
