No matter how many hours of cardio you do per week, sprints and long-distance running aren’t going to give you a bigger butt. The gluteus is a muscle. Just like any other muscle, it requires training to become tougher, tighter, and rounder. This means weight lifting!
Although many women avoid weightlifting for fear of bulking up, the truth is that everyone benefits from strength training. Weights build muscle. Building muscle helps you look long and lean, and the more muscle you have, the harder your metabolism works. This means that building muscle raises the number of calories you burn at rest.
If you’re wondering what weightlifting exercises will shape your glutes, we’ve done the research and put together a list of 5 Moves to Get A Rounder, Higher, Tighter Butt. Perform these exercises two or three times per week with enough time in between weightlifting sessions for recovery.
It’s important that you start with a weight load that makes you feel comfortable. Proper form is more important than heavy weights. However, you should aim to increase the weight over time.
Equipment needed: Barbell, Set of dumbbells
What to do: With the highest weight you can manage, perform each exercise for a total of 12 repetitions. Rest for 45 seconds, then repeat for a total of 4 sets.
1. Barbell Squats
2. Weighted Walking Lunges (You can choose to use either a barbell on your shoulders or a dumbbell in each hand.)
3. Leg Press Machine
5. Weighted Glute Bridge (In order to add weight, balance a barbell on your hips. In your starting position, the barbell should rest at the meeting of your legs and your stomach. Use your hands to hold it in place as you push your hips up. Beginners start with no weight and slowly work up to using a barbell.)
Learn how to preform the exercises with proper form using the following videos.
Leg Press Machine
Don’t forget to have a healthy dose of protein after each weightlifting session. Heavy lifting breaks down muscle. Your body needs protein in order to rebuild. If you need snack ideas, check out these 10 protein-packed workout snacks and these 14 high protein lunch and dinner recipes.
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