If there’s one area of the body that many women find themselves wanting to shape and tone, the glutes are it.
Having a nicely defined and rounded backside is really going to turn heads and get you noticed and with the right exercises in your workout plan, seeing success with this is more than possible.
Let’s take a quick look at the best exercises that you can do to get better glutes so that you can start adding these to your workouts immediately.
Lunges
The very first exercise that tends to be top of the line when it comes to training the bum muscles are lunges.
Since you’ll be placing your whole weight on a single leg while doing this movement, you’re really going to feel that one side contracting hard to propel you up from the lunge position to finish off the rep.
As you go about this exercise try and perform it in as slow and controlled manner as possible so you can reap the full benefits.
Split Squats
Next up on your list of exercises to add if you want to develop tremendous glues are split squats. This movement is not only great for helping to develop the glute muscles but it’s also going to help work on your balance and agility abilities as well.
Anyone who’s interesting in improving sports performance will definitely want to add these into their routine. Split squats do have a tendency to make you quite sore after doing them however so be sure that you follow up this workout with some good stretching as well.
Stiff-Legged Deadlifts
Deadlifts are a movement that some people shy away from because they’re worried about doing it properly but if you can get that technique nailed down, you will definitely enjoy high level results from it.
To perform this exercise simply place a barbell down by your feet and then with feet shoulder width apart, bend over keeping the back flat and pick up the barbell using an shoulder width grip.
Once the barbell is firmly in your hands, think of pulling the body back up into the standing position by squeezing the hamstrings and glutes while maintaining that flat back position. Once you’re in the full standing position that will complete one rep so continue through the remainder until all desired reps are finished.
Step-Ups
Finally the last great exercise that will really target the back of the legs and bum region is step-ups. This is a good exercise since it can be performed in the comfort of your own home, making it ideal for those of you who don’t belong to a gym.
One thing to make note of is that the higher the step you are using to perform your step-ups, the more the movement will emphasize the glute muscles, so do try and really push yourself here for optimum results. In order to completely reshape your backside, make sure that you are taking the time to add one or more of these exercise to your workouts on a regular basis. Perform three or four sets of 8-12 reps and you’ll be seeing results quickly.
Cabel McElderry is a local personal trainer and nutrition coach. For more information on fitness and nutrition, visit the Fitness F/X website at www.oneto1fitness.com.