The glutes are the strongest group of muscles in the human body. Building a well-toned booty is not just important for aesthetic purposes, but strong glutes are an integral part of your well-being as well.
Not all women are blessed with well-rounded glutes. They aren’t satisfied and have different issues related to their physical appearance. Some women complain they have saggy glutes, and others feel that their hips are uneven. So how can they care and develop perfect glutes according to their wish?
Well, there can be multiple ways to grow your glutes. Read this article to learn the right nutrition and some effective exercises to grow your glutes to perfection.
- The maximum population experiences weak glutes. It is because they keep sitting on their hips all day long this results in causing extra pressure on the hips as hips flexors are continuously flexing, resulting in the weak gluteal muscle.
- The next problem is as you age, your glutes may flatten and lose shape due to lower amounts of fat in the buttocks. A flat butt is not liked and desirable by many people because building muscle mass will eventually improve your lower body function and help stabilize and cushion your back.
- Usually owed to our lifestyle, people generally have weak or under-activated glutes. With these weakened glutes, legs have to compensate, so it is common for people with weak glutes to experience lower back pain, knee pain, tight hip flexors, and weak ankles.
Weak or inactive glutes refer to underutilized glutes, which means they are not as used during movements. So to make them active, target the muscles in your hips to strengthen them. The reason to activate glutes is very important as these muscles have a huge impact on our overall body strength. Activating glutes can strengthen the core and help you to avoid muscle imbalances.
Before we give you the tips to grow your glutes, let’s quickly discuss the benefits of glute activation. Like mentioned earlier, working on your glutes is never just about looking sharp and toned because the benefits of strengthening your glutes are more than you would have initially thought. Working on your glutes can:
- Improve posture
- Prevent injuries
- Enhances athletic performance
- Tackle with back pain
- Improves balance and stability
If you want to know how to achieve perfect butt goals, here are some golden tips for growing your glutes to perfection.
The quickest method to get a great butt is to rehearse exercises with glute-building food sources in your workout plans. Certain foods may increase muscle growth, strength, and recovery to help you achieve the dream butt of your dreams.
If you are looking to enlarge your glutes, making some modifications to your diet is the first and foremost step to follow. Dietary protein is extremely important for building and maintaining muscle.
Here the trick is eating the right foods that provide your body with the micronutrients it needs to grow muscle. These foods should be protein-rich like fish, beef, eggs, nuts, beans, etc.
Consumption of protein-rich foods will help you with your muscle growth and help with your overall body weight management. A post-exercise meal with healthy food varieties will help muscle recovery and hypertrophy.
One can integrate healthy items rich in protein into their daily diets to grow their glutes to perfection. Some foods rich in protein are brown rice, chicken bosoms, peanut butter, vegetables, chickpeas, veggies, curds, lentils, yams, Greek yogurt, and cashews.
According to research, it has been shown that exercises with dynamic hip abduction and external rotation elicited high levels of gluteal muscle activation. So, it is impossible to talk about growing glutes without including squats in the conversation. To achieve better results, you must do your squats correctly.
You can choose to do your squats with weights or without them. If you are a beginner, it is recommended that you start without weights and then add weight as you move along.
It is better for you to start squats without weights initially, but remember you need to add resistance as you move along to put more stress on your glutes because it will provide adequate resistance required for muscle growth. One way to do that is by incorporating a hip circle band in your exercise regime to get better and effective results.
Squats with weights
Once you have perfected your form with squats without weights, it’s time to add resistance to your squats. One of the most effective and widely preferred squats performed with weights is the Barbell Squats that target your glutes and lower body muscles.
Before incorporating squats into your workout regime, ensure you have perfected your form and are already used to working with weights. Barbell squats are not recommended for beginners.
According to recent research, it has been seen that Lunges are more beneficial and enhance gluteus muscle activation than squats when both are performed at standard numbers.
Lunges happen to be one of the most preferred butt-building exercises. When performing lunges, your body relies on your glutes to maintain stability, which means you target your glutes and hamstrings, quads, and calves.
How to perform Lunges:
● Assume a staggered position with one foot in the back while the other is behind
● Lunge down by bringing your knee to the floor while keeping your torso straight and core engaged.
● Try avoiding lunging over your toes while lunging down.
● Rise back up into the staggering position.
After you have perfected your form, you can move ahead by adding some resistance to your lunges by using a hip circle band.
Step it up with aerobic stepper
Step-ups being a basic exercise, can still do wonders in building and shaping your lower body. To reap all the benefits it offers, you should perform this exercise correctly. Steps can aid you in improving your squat and deadlifts strengths, improve symmetry and balance, and make your legs much more powerful.
It is important that the surface you step on is not bumpy or isn’t too high or low, so it is recommended to get an aerobic stepper for this exercise.
Here’s how to do Step-Ups with an aerobic stepper:
- Place the stepper in front of yourself
- Place your foot completely on the stepper in line with your hip
- Check your alignment to ensure your hips are not popping sideward.
- Engage your core and lean in a way that it brings down your ribs a little.
- Drive yourself onto the stepper in a standing position by using the foot that was already on the stepper
- Ensure that there aren’t any side-to-side movements while stabilizing your knees and hips.
- Keep the same foot on the stepper while taking the other one off the stepper as you come down.
Hip Thrusts is a unique exercise that can take you just over the top by targeting not only most of your gluteus muscles but your quads, hamstrings, core, and hip abductors.
Hip thrust helps you build and shape your glutes in a way that no other exercise can. Like all the other exercises, it is imperative to maintain the proper form while performing this exercise. If you are a beginner, you may want to start without any weights before you add a barbell, for which you will also need a squat pad to ensure the prevention of any injuries or pain.
How to do Hip-Thrusts:
- Support your back against an elevated and flat surface like a bench with your feet firmly placed on the ground.
- The bench should be placed right below your shoulder blades with your elbows resting on the bench and your feet shoulder-width apart on the ground.
- While tucking in the chin- push your pelvis by your heels till your legs are perpendicular to the floor, and make sure to squeeze in your hips when you push upwards.
- Relax your glutes and come back down, then repeat.
It is a natural assumption that if you keep investing more of your time into cardio, it will help and grow your glutes; however, this is not the case because cardio is good for your health and is used to burn fat in the body.
If you are overdoing cardio, remember you will loosen the muscle, resulting in smaller glutes. To build your glutes to perfection, you will have to add resistance to your workout regime, and cardio will not fully cater to the needs of your glutes, which is why you will have to limit your cardio.
Doing a ton of cardio is helpful for your weight reduction and fitness; however, it won’t assist you with developing your glute muscles. Besides, too much cardio exercise can crack down muscle tissue.
For the individuals who need a glute-boosting cardio workout, step running is the ideal option for them to Track down the steepest steps you can climb (or climb a few stages all at once) and gradually “jump” yourself up the steps. You can likewise utilize any knee-level stage for a move forward, which works similar muscles.
Get Sleep to Get in Shape
When overworking your muscles, especially when starting your strength training, you must give your muscles at least 48 hours to rest and recover. Otherwise, you will put yourself at risk of injury or pain, and not only that, but you will be substantially slowing down your progress, so make sure to get enough sleep and give your muscles the time they need.
Consistent lack of sleep can make you testy, animate your craving, and put you in danger for hypertension, diabetes, and other persistent conditions. In any event, getting an hour not exactly the prescribed seven to eight every night can abbreviate life length, as indicated by studies. Also, particularly if you’re an athlete or fitness freak, resting impacts your learning, memory, and response times, which are key pieces of your fitness exhibition.
You might have decided to target your glutes just for your appearances because having a well-toned rear end is aesthetically pleasing. Always stay mindful of the overall health benefits that strong glutes provide. Stronger glutes contribute greatly to your lower body’s performance, so you must start to incorporate strength and resistance training for your glutes in your current workout regime.
Macadam, Paul, et al. “An Examination Of The Gluteal Muscle Activity Associated With Dynamic Hip Abduction And Hip External Rotation Exercise: A Systematic Review.” International Journal of Sports Physical Therapy, vol. 10, no. 5, Oct. 2015, pp. 573–91. Neto, Walter Krause, et al. “Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review.” Journal of Sports Science & Medicine, vol. 19, no. 1, Mar. 2020, pp. 195–203.