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It’s true what they say, “If you don’t use it, you’ll lose it.” When it comes to your gluteal muscles, this is 1,000 percent true. It doesn’t matter if you feel like you were shortchanged in the butt department or you have one like Jennifer Lopez‘s. In order to keep your butt strong, round, firm, lifted, toned, tight — whatever adjective you like to use — you’ve got to constantly work your gluteal muscles.

Whether your physical therapist has prescribed activating your glutes to help with an injury, you’re looking to improve your performance during workouts, or you’re just here for vanity, I’ve got some exercises that will get the job done and really work your glutes. The 10 exercises ahead are not meant to be done as one workout. If you do that, you’re in for jello legs and an extremely sore lower body. Instead, pick three to five that really speak to you and begin doing them two times a week. You can opt to use heavy weight and do fewer reps and sets (four to six sets of one to five reps), or you can do them with light to medium weight and more reps and sets (one to three sets of 12-20 reps).

Now that you’ve got the moves to work your glutes, don’t forget to adjust your daily caloric intake as needed. You may begin to feel hungrier since you’re building muscle, and that’s absolutely normal. The more you work out, the more energy you expend, which means the more food you’ll need to recover and refuel.

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