Having no butt is definitely out now and firm with curves is what women are looking for. Get the best glutes with Sandy with the ultimate in bootylicious tips and training program. If you are ready to take your flat butt and start getting it in shape then we have the tips for you.
The following is the best tips for both nutrition and working out to achieve firmer glutes you will proud to show off with your new skirt.
Glutes Under Stress
You need to work your glutes out just like you would work out any other muscle in the body. Glutes respond to stress from weight training which is why you do resistance training for the whole body. The key with weight training for your glutes is intensity. You have to challenge you glute muscles with the more stress you put them through the better the results.
Speed and just doing reps is not the answer. You need constant tension on your glute muscles. Think the slower you go with constant tension the greater the benefit. No matter what glute exercise you pick take as much weight as you can go slow for a full range of motion.
Wider is Better
Narrow stances often allow for less weight which also stresses the glutes less. Also a narrow stance often keeps the glutes out of the exercise and utilizes more quads. Big muscle exercises like squats and leg press work better with wider stances and active the glutes. A good stance is your feet just outside you hip if you do too wide you also lose your max power.
Total Leg Movements
You can’t just do butt exercises. The more you do entire leg movements to work on calves, quads, and hamstrings the great the benefit. If you want to do more for your glutes think about doing a an extra leg day per week.
Do I need Light Weight for Toning
You often hear about light weight with lots of reps for toning. The reality is you need enough weight to stress the glutes if you want to build a firm booty. It is important to find the max amount of weight per exercise that keeps your glutes activated. Often too heavy of weight and other muscles can take over the exercise as you lose stability.
A good rule of thumb is the heaviest weight you can do per exercise that maxes you out after 12-15 reps.
Fuel the Muscles Before Working Out
Your muscles need fuel before your workout and need fuel to replenish after your workout. You need some form of protein to rebuild muscle and carbs to restore energy in each. It is important to pick thinks that are easy for the body to digest which gets nutrients into your system faster.
Add the following workout to your leg routine at least once per week 1
Seated leg curl 3 sets of 12-15 reps
Leg press (feet just past hips) 3 sets of 12-15 reps
Barbell Romanian deadlift 3 sets of 12-15 reps
Barbell Romanian deadlift Barbell Romanian deadlift
Hip thrust 3 sets of 12-15 reps
Band-assisted glute-ham raise 3 sets of 15-20 reps
Band-assisted glute-ham raise Band-assisted glute-ham raise
Lying leg curl 3 sets of 15-20 reps
Abductor machine 3 sets of 15-20 reps