In today’s modern age aesthetic beauty is multidimensional, and diverse meaning that there are numerous aspects of physical beauty, not just one; harnessing a plumpy muscular buttocks gives you an enticingly appealing look- let’s be honest most of us would die to have a gorgeously curvy, and properly defined body- not only that but having a solid strong behind comes with its own benefits….
You’re carrying a powerhouse in your back; it provides with added strength and durability plus a boost to your step and form to your posture, and since its all muscle you’re not a timid, soft creature as you were before, instead, you’re a solid upholstered physically attractive human being overall.
Yes possessing a set of toned assets can do wonders not only for your physique but to your stance as well.
Before we get into the entire butt enhancement ordeal; in order for you to get a better understanding of your amazing body part, let’s just skim through some basic information about your butt structure.
Some Interesting Facts about Your Buttocks
Your butt is so awesome that has the strongest and largest muscle in the body. It’s called the Gluteus Maximus.
The structure of your butt composes 3 main muscles, Gluteus Maximus, Gluteus Medius, Gluteus Minimus.
Most of your glutes are inactive, and you probably don’t even know about it. This is because we tend to ignore our posterior, and if your glutes remain unused for prolonged periods, then they have a tendency to lose their functioning.
Genetics is a key determinant on whether you’ll have around, voluptuous behind or a flat, compact one. So not everyone can have plumpy buttocks, but you can still develop it regardless.
Women have bigger buttocks than men; this is because women store more fat in this area due to different hormones.
Whip your glutes into shape with these 5 promising workouts
Ask any fitness expert on gaining firm buttocks, the first thing you’ll hear him/her say is squats: the essential element in every butt workout routine are squats. Squats directly affect your gluteus maximus muscle and tone it. Not only that but it also puts a strain on your hips, knees, and tight muscles giving them a good physical workout.
Follow these simple instructions
Open your legs according to the width of your shoulders,
Stick out your rear end whilst bending down on your knees but keep your torso aligned.
The pressure from the squat should be supported by your foot’s heels. Now hold this position for a while then repeat.
Tip: Pretend like your sitting on a chair in mid-air with a straight posture and your buttocks protruding out.
For those who shy away from the gym check out this cool work out!
A vigorous training session that involves 1 to 3 sets of step ups executed properly will do wonders for your butt muscles, the more strain your muscles endure, the more wear and tear they have to go through , in result they start sculpting in shape and increasing in size. It also works on the hamstrings that are very important ligaments for obtaining a proportionate butt, and step ups targets all the big leg muscles, and the calves and carves them is the shape.
Here’s how you can do step ups:
1. Get some weights and a platform or bench for this exercise;
2. Place your right leg on the bench and lift your left leg up to the bench by applying pressure on the of the right foot heel to lift the foot on the bench.
3. Touch your toes of the left foot on the platform and then take it down to the ground again all the whilst holding weights.
Tip: Why not just incorporate a set of step up in your routine life such as when you’re climbing the stairs? A little bit of physical activity goes a long way.
Squats alone are super beneficial for your buttocks but pairing them up with a jolt of a kick will not only provide you with an extraneous workout but also with desirable results. The added tension only pushes your muscles to further power.
Here’s how you can perform a kick-back squat:
1. Assume the squat position, legs apart at shoulder width feet planted on ground pressure on the heel, hips square and torso aligned (postures in a straight position).
2. Raise both your fists up to your chin.
3. Now lift your right leg behind you while stretching your arms forward, execute a reverse kick by extending leg backward
4. Repeat this in sets and alternating both the legs in each set.
Tip: If your transitioning from regular squats to kick-backs then remember that these squats are more strenuous in nature, so start off light.
Check out this video tutorial to help you with your work out!
In simple terms, the lunge is a position where one leg succeeds the other with a bent knee and foot firmly planted on the ground while the other leg is kept behind in a bent position supported by the toes.
1. Keep an erect posture, shoulders relaxed and back, your chin upward.
2. Lower your hips, adjust your legs as such that one leg is forward bent and supported by the feet (keep the pressure on the heel) while the other leg is slightly bent without the knee touching the floor and the leg is held up on the toes.
3. Now keep come back to by our original position.
4. Keep on doing that in sets back and forth lung bend your knees lower your body and return to your normal position.
Tip: It helps to pick a focusing point where you can concentrate your line of sight to avoid distraction.
The Glute Bridge
If you’re into Pilatis then you’re probably aware of this dubious pose similar to an exorcism being performed on someone. This exercise packs a variety of benefits for your body and is one of the most effective glute workouts that put your glutes into action. It targets the medius glute mainly.
Here’s how you can do it;
1. Lie faceup one the floor
2. Plant feet firmly on the ground for support, and lift the rest of your body up with the power of your hips, keeping your shoulders straight.
3. In this position, your knees will be bent, and your body will be lifted in an inclined manner, and only your head, shoulders, and feet will be in contact with the floor.
4. Hold the position for a few seconds then relax.
Tip: The power lies in your hip; don’t support your lift with your shoulders or back. If your glutes don’t feel the burn, then you’re doing it wrong.