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Effective buttock workout: program for girls
You can’t hide a flat bottom in a swimsuit. Beach season is a tough time for saggy buttocks! Get ready for the summer with our workout routine.
Author: Shannon Clarke
We take out swimwear, girls and ladies: the beach season is just around the corner! If you’ve been at the gym regularly all winter, preparing hard for the summer, now is the time to show your results!
It’s spring, which means that summer will come soon – 3 months of rest and fun in the rays of the warm sun. If you don’t have a swimsuit yet, hurry to the store. Whichever style you choose, one factor remains unchanged – in a swimsuit, your whole figure will be in full view.
Even a shawl will not help hide flat buttocks. Make your butt more beautiful with a well-designed workout program; and forget about shawls and capes. On the beach, all eyes will be directed only to you.
Sexy buttocks
It doesn’t take long to create beautiful, sexy buttocks – as long as you’re on a diet and exercise routine. In order for the gluteus muscles to be elastic, the training program should consist of strength and aerobic
exercise. Strength exercises provide tone and relief. Cardio can help you burn extra calories and reduce body fat. To avoid “flat butt syndrome”, you need to add a little volume to this part of the body – only at the expense of lean muscle mass, not fat.
If your diet is perfect, you don’t need to do cardio. However, many women claim that aerobic exercise speeds up their results. It is also not worth getting too involved in cardio workouts. This threatens to reduce the dry mass of the gluteal muscles.
Strength training
To target the soft point, strength training should consist of basic lower body exercises with the addition of isolated glute exercises. Often women are faced with a problem when the quadriceps and / or hamstrings of the hips take on most of the load, and the gluteal muscles have practically nothing left.
Use the following exercises to get your glutes into action:
Exercise 1:
Number of approaches: 3-4.
Number of repetitions: 8-12.
Squats are a unique exercise for improving the shape of the gluteus muscles, as well as strengthening the quads and hamstrings. You need to squat as deep as the stretch allows. The lower you squat, the better (but not to knee pain). Why? In deep squats, the gluteal muscles work at full strength.
Many women make the mistake of reducing the range of motion in this exercise. Try to squat as deep as possible. After pausing at the bottom point, return to the starting position.
Exercise 2:
Number of approaches: 3.
Reps: 15
A wonderful exercise for strengthening the gluteal muscles, provided that the correct technique is followed. Since you need to be able to maintain balance in this exercise, try to focus on the brain-muscle relationship. If you don’t relax your quads and hamstrings in this exercise, your glutes will not be properly loaded. Do the exercise with an effort in the buttocks.
To keep your back upright, use a barbell, not a dumbbell. This is the key to the correct technique and high-quality study of the gluteal muscles. In the positive phase of the movement, try to lift the weight through your heels, rather than using your quads.
Exercise 3:
Number of approaches: 4.
Reps: 8
This exercise promotes the forced development of the gluteal muscles, and also affects the hamstrings and muscles of the lower back (all muscles of the back of the legs work). Exercising on one leg puts a good load on the buttocks and lower back.
Try to lift the weight with an effort in the gluteal muscles. If after doing the exercise there is pain in the lower back, then you are using the wrong technique.
With back pain, you should reduce the weight of the burden. If the weight is too heavy, the buttocks cannot handle the load and the body recruits additional muscles.
Exercise 4:
Number of approaches: 2-3.
Number of repetitions: 12-15.
Lunges target the quads, hamstrings, lower back, and glutes. This shaping exercise will keep your lower body sore for a few days! To maximize the load on your glutes, take a step forward a little further. The greater the distance between the feet, the better the glute muscles are loaded and the less the quadriceps are used.
Exercise 5:
Number of approaches: 2-3.
Number of repetitions: 12-20.
The Barbell Rise is a great isolation exercise for creating a beautiful butt. The hamstrings and quads are practically not involved in this exercise.
The barbell increases the effectiveness of the exercise. Try to powerfully lift your hips up, and then slowly lower them down. At the top of the movement, it is necessary to contract the buttocks so that the entire load goes on them, and not on the lower back.
Cardio training
The best cardio exercises for the glutes are considered to be those in which the muscles overcome resistance:
Cardio exercise 1:
Walking uphill, or exercising in an orbit track with an upward slope, is preferable to running on a flat surface. From regular running, the volume of the gluteal muscles decreases, and this will not add beauty to them.
Cardio exercise 2:
If you are in good physical shape, pay attention to such a technique as interval training. This type of load contributes to the intensive oxidation of fats in the body so that your butt is as prominent as possible.
Glute workout program
Below are examples of entry-level workouts. Do each of these once a week along with upper body exercises.
Note: Use weights so that the point of fatigue / rejection occurs on the last rep.