Glute Workout: 6 Ways To Build Your Perfect Booty

Pop onto FitBoard or the fitness board on Pinterest and you’ll soon learn that it’s all about the butt! Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered.

India Paulino, Tabitha Klausen, Amanda Latona, and Sara Solomon: The lovely ladies of BSN want to help you build your best booty!

Here are five of the best glute training techniques and exercises you can do, including a complete workout from IFBB Bikini competitor India Paulino. Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future!

1 Squat!

“Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout.”

Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system.

Tabitha Klausen, an IFBB Bikini competitor and proud owner of a great booty has some tips for squatting. “Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout,” she says. “They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout.”

Before each leg workout, Tabitha does 4 sets of 25 reps of bodyweight squats. She focuses on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead.

Tabitha recommends concentrating on form rather than weight. “Focus on feeling the form through all of your exercises rather than using the heaviest weight possible,” she says. “It’s important to feel that mind-muscle connection.”

2 Go “Wide And High”

Puzzled about how to grow your glutes without also building massive quads? Amanda Latona delivers the “wide and high” answer. “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically.”

If you’re really looking for a challenge, Amanda also recommends lunging by stepping down from an elevated platform. This increases your range of motion, which will result in greater glute muscle fiber activation and growth.

3 Build a Glute Bridge

One problem Dr. Sara Solomon sees regularly is women who are using a regimen that neglects to correct muscular imbalances. “It’s critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries,” she explains. “Most of us spend the majority of our day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises.”

One of Sara’s favorite exercises to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders.

“It’s critical to follow a workout that focuses on your muscle imbalances so you can avoid running into injuries.”

Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance.

4 Try Single-Leg Squats

Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow.

Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel.

Whatever you do, squat down as low as you can.

5 Do Split Squats

The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes.

To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment.

6 Follow India Paulino’s Glute Workout!

The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny,” India says, “so I had to work hard to build my glutes.” India’s glute workouts are fast-paced, intense, and effective!

Here’s an example glute-building session:

Glute Training
Watch The Video – 06:18

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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

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8 exercises for a Brazilian butt!

Want a gorgeous, toned bum? Here are the best exercises for your glutes and thighs.Donkey kicksStarting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees. Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.Aim for 4 sets of 12 reps.Model: Sara Fennell; Photo credit: Jamie Watling Photography

4 HIIT workouts to try now

4 HIIT workouts to try now So you want to be one of those super-fit (and perky) people? Set a goal and time frame and train using these HIIT workouts.High-intensity interval training (HIIT) involves alternating short periods of intense anaerobic exercise with active recovery sessions. These short, intense workouts burn high levels of calories and improve athletic capacity.How: Try the following routine over two to four weeks and complete two times per week.

Full body workout by Jen Jewell

This circuit-based routine won’t take you hours in the gym each day. You’ll be combining some of our favourite exercises, performing them back to back with minimal rest between sets. This approach will help you to build strength, increase endurance and of course torch calories while helping to earn tight, lean and shapely muscle. Importantly, you’ll enjoy it

Leg raises for great abs

Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn’t require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you’ve perfected your form.

Try out these different variations of leg raises to challenge yourself, make sure you’re also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!

Lying down leg raises:

-Lie on your back with your hands on the floor or under your bottom.

-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.

-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.

-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.

Hot tip: if these aren’t challenging enough for you, why not add some ankle weights?

Leg raises with a ball 

Add a bit of weight to make your leg raises more challenging

-Start similar to the lying down leg raises 

-With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly 

-Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control 

-The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.

Hanging leg raises 

You can perform this exercise at the gym, in the park or at home if you have a door pull up bar

-Hanging from a bar with your arms- grip firmly wide or medium 

-Begin to raise your knees/legs so that your body makes a 90 degrees angle 

– Lower your legs down and repeat the exercise

This exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.

Side leg raises 

This exercise can be performed lying or standing

For standing

– Standing on one leg, raise the opposite leg to the side as far as you can

– Bring it back to the standing position and repeat this exercise for both legs 

For lying 

-Lie down on one side- with legs extended and stacked on top of one another

-Raise the top leg up as high as you can, lowering it back down to the first poistion. 

-Repeat 

 

6 Reasons To Shape Up For Summer

Quick, do a digit check. Are all your fingers and toes accounted for, or have a few succumbed to the cold? I can tell you that this has been a brutally chilly winter for most of the upper Midwest, and my region isn’t alone. Records have been shattered all across the United States for cold, ice cover, and snow totals. Right now it seems impossible to imagine warmer days.

But, make no mistake, summer is coming. Soon it will be time to crawl out of our cozy hibernation nests, peel off the polar fleece we’ve been donning like battle gear, and reveal our pasty, dry skin to the warm basking glow of a spring sun. Finally, Vitamin D in its glorious, non-supplement form! You can almost feel it.

So what’s your game plan? Hot chocolate and blankets are just what the doctor ordered for frigid nights, but if you’ve gotten used to skipping the gym and hoarding comfort food, it’s time to change things up. Reignite your fire for fitness and get your head back in the game.

Here are a few reminders about why you should get going with your training and diet again. After all, spring and summer are going to be here in the blink of an eye.

1 Wedding Season’s Upon Us

June is a major month of note. Not only does it signal the first day of summer, Father’s Day, and the oh-so-notable Flag Day, but it’s also the most popular month for weddings. If you’re among those getting laced up in white, hitting a training program now will help you head down the aisle with extra confidence and, depending on your goals, an extra layer of lean muscle.

“Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill.”

Use that save-the-date stuck to your fridge to inspire you to push forward, even if your new fit body is not for your own wedding. Try a new lifting routine or kick up your cardio with high intensity interval training on a Stairmill. Start with one minute at level 8, or 30-45 seconds at level 10, followed by brief rest periods for a total of 20 minutes. Shock your system into growth by trying German Volume Training (GVT), which pushes you to do 10 sets of 10 reps on one exercise. The more you ramp up your training routine now, the faster you’ll see results.

2 Smaller Clothes Are Coming

“Picture yourself running in shorts and a tank top. How does that make you feel?”

I promise I’m not poking fun at your winter weight. With warm weather around the corner, it’s just a matter of time until layers start coming off. Whether you’re ready for it or not, the time for that teeny-weenie bikini is fast approaching.

As you look out your window at the snow-covered ground, sunbathing on the beach might sound like a far-off dream. So take a step back. Picture yourself running in shorts and a tank top. How does that make you feel? Awesome, or anxious? If you’re not feeling great, remember that winter is the perfect time to get in gear. You might be more apt to don a cute new sports bra or running shorts when you’re feeling fit. Be the first one in your town to hit the ground running and looking mid-summer awesome when it’s only April.

Set a concrete goal. Sign up for a local event, 5K, 10K, or an obstacle race. Start training for strength and endurance now. Alternatively, have you ever thought about competing in a physique competition? Start taking a peek at local and regional competitions that are happening this year. Competitions that are 16 or 20 weeks out will give you a hard deadline while putting extra training gas in your tank.

If you’ve never felt comfortable wearing shorts, work hard so that this is the year to feel great in them. If you’re self-conscious about your skinny arms, make this the year of the muscle shirt. Plan jogs outside or go rollerblading for the first time in years. Grab some friends to set a pace for yourself and make it a cardio get-together. The more positive people you have around you to cheer you on, the more successful you’ll be.

2014 should be your year to shine, not cover up!

3 Spring Break Is Upon Us

Got a winter getaway trip planned? Time to get your butt in gear! You don’t want to have to worry about the pounds you’ve packed on while you pack luggage. If you’re planning on site-seeing, start now with 30-minute walks on the treadmill and tinker with the incline to mimic being outside. If you’re planning on snorkeling, get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout. Changing your cardio workout styles can not only lean you out, it can also prepare you for the vacation activities you’ve spent so much time saving up for. Don’t let it go to waste, and don’t forget the sunscreen!

“Get in the pool at your gym three days each week and push yourself for a calorie-burning, lap-swimming workout.”

4 Spring Is The Season Of Love

Are you single? Why not utilize your time now to find your best and most confident version of yourself? Nothing is more attractive than someone who is strong, confident, disciplined, and goal-oriented. Put your best foot forward by buckling down on your training and diet routine. Already got someone special? Plan couples workouts and get to the gym together. Not only can you push each other, you can get in and out of the gym in a blink by supersetting exercises. One person can do sets of squats while the other person does kettlebell swings, then you can switch. Low-rest, high-intensity workouts will strengthen your bodies and the health of your relationship.

5 Your Friends Need You

Many people have already fallen off the wagon for their 2014 goals in your life. Why not give them a boost by leading the way?

Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals. Be the catalyst in the lives of people around you by electrifying your social group with your enthusiasm to get back on the wagon.

“Working in groups or having someone to keep you accountable for your goals often creates a solid emotional boost to the recommitment of goals.”

Try a hip-hop dance class with your friends if you’ve always been curious. Find a training program online, or hire a trainer to bring you through a group workout. Set up a circuit routine the gets everyone involved—think biceps curls, planks, step-ups, and Swiss ball hamstring curls. Follow it with 5-10 minutes of hard incline cardio. If you’re a competitor, get together with a friend who shares your passion, and increase accountability by practicing posing and stage routines.

6 You Owe It To Yourself

Yes, winter can be brutal and can make the idea of training debilitating. When it’s 0-15 degrees outside, you don’t care much to venture outside the house. I get it. I live in Minnesota, where 2014 brought 44 nights below zero already, twice as many as we normally get in a year! Even so, you owe it to yourself to follow through on the goals you set—no matter the weather.

Give yourself the power and momentum to push forward and start your spring and summer seasons with the body and health you’ve always dreamed of having. Find inspirational members on BodySpace and ask them questions about how they got to where they are. Go to a big fitness expo or competition and talk to the people in the world of fitness. How do they keep their own fire aflame?

Follow your favorite athletes through social media and read inspirational books like “You Are a Badass,” by Jen Sincero, which is one of my personal favorites. Education and inspiration are crucial to your success. The motivation to keep going is available everywhere when you look for it and are open to it.

You’re just as worthy of your efforts now as you ever were. 2014 has barely started. It’s way too soon to give up on yourself. Start now or start again and make it the best year of your life!


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