By There are quite a few exercises that reshape and strengthen the glutes. Quite a lot of them work muscles in most of your body, therefor, make for a more effective exercise. When you target more muscles at the same time, your rate of caloric burn increases, due to your bodies energy requirements. Therefore, you will not only build muscle, but losing body fat In the process. Here are a few of my favourite glute exercises.
5 of the top exercises to shape and condition your booty
Lunges. These are well known to almost all of the general population, and they are amazing in terms of building your core strength, legs, arms and also one of the best glute burners around. You can chose to use a barbell, dumbbells on each hand, or body weight. The heavier the load, the more difficult it will be of course. If you want to really reshape your glutes, you need to work your way up towards carrying the most heavy weight you possibly can, whilst maintaining impeccable form. I cannot stress enough how important this is. There are plenty of tutorial clips on YouTube, or get a personal trainer to show you.
Deadlifts. The absolute king of all exercise. If you want to work your whole body, this one is the best off the weight training wrack! Now, it absolutely fries your glutes, especially the gluteal fold, which is the tip of where your glutes end, and your hamstring begins. This is a weak area for most women, and needs re-shaping as we age (not to mention the legs in general). I will stress again that heavy is best, but in the beginning, it’s important to do this exercise properly. When you have mastered this, adding 1–2kg plates with each full workout, will be a great aim. I always tell my clients that even the smallest alteration, whether it’s a 1kg plate, or an extra 2–3 reps per set, it doesn’t matter. The most important thing is that this means you are getting stronger, and with strength comes conditioning, re-shaping and getting leaner!
Split squats. Now these are great, because you are focusing on one leg (and glute) at a time. It’s a very challenging movement, but one that is definitely needed in your glute training regime. The lower you can get your knee onto the floor, the more it will activate your glutes.
Step up. This exercise is great for training explosiveness in the leg muscles. You can expect an increase in lower body strength overall. It’s a good idea to start off with a small step, and build up. In order to maintain your balance in the beginning, have something to hold so you can practice your balance on each leg. One will be less stable than the other. This is a great exercise for practicing your balance and stabilisation, one leg at a time. We all have imbalances, and they should be worked on regularly.
Romanian deadlifts. Glutes, hamstrings and back are all activated with this movement. It’s one of the easiest movements to master, and very safe. You will also increase the mobility in your hips. If you really do this well, activation of the core will become automatic. It takes a bit of practice, but I do recommend on the way up, you squeeze the glutes and hold for 1 second. When you do this, you cannot help but activate your core also. This will help you get a mini ab crunch at the same time. Try it out.
I do hope this helps you on your booty building journey.
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