The best buttocks, a perfect posterior, an awesome ass, gorgeous glutes, a delicious derrière – no matter how you describe it, a terrific tush commands attention.
It’s not just the size of your booty that matters, it’s also how symmetrical, contoured, trim, and taut it is. Unfortunately, most of us were not born with a remarkable rump. Thankfully, you can get a bodacious booty at the gym with the tips below.
Gym Booty Step #1: Lunges and Squats
Squats and lunges are two of the best exercises to work your glutes from every angle. They don’t require equipment, so you can do them at home as well. But at the gym, add weights to your lunges and squats for increased resistance, and a more intense workout.
Tips: It’s best to do these exercises in front of a mirror so you can observe your form. If you don’t feel confident at first, you can use a stability ball while doing squats. It will help you avoid injuries.
Gym Booty Step #2: Butt Machines
There are a myriad of machines at the gym designed to work the behind. The leg press machine, the hip extension, and the rear kick machine (or “butt blaster”) are just a few examples. Using these machines can help prevent injuries. You can regularly add more weights for continued development.
Tips: Start with light weights and add more only when your body has “adjusted” to the resistance. Avoid overworking your glutes as it will be counterproductive to getting a toned booty.
Gym Booty Step #3: Cardio
In addition to isolation machines that make the rear respond, cardio is a great way to burn excess fat off your posterior. At the gym, stair-climbers, ellipticals, and arc trainers are good booty sculpting machines.
Tips: Treadmills set at a 5-7% incline are also good for your glutes. Remember, getting a well-toned booty is an ongoing process. Don’t get discouraged if you don’t see results right away.
Using a combination of the exercises and machines mentioned above will tone your tush, no doubt about it. Also, the importance of a proper diet cannot be stressed enough. To get a well-toned booty, eat a healthy, balanced diet that doesn’t include a lot of fats and sugars.
Rest is important as well, and crucial for muscle repair. Be sure you let your glutes recuperate. It’s important to note that no further development or growth will happen if your muscles haven’t recovered from an intense workout. It can take up to 48 hours for muscles to recover.
Stretches and “butt clenches” can help relax and tone your butt between workouts. And you don’t have to be at the gym to do them. You can do your booty clenches just about anywhere!
What you need to watch out for is boredom. Make sure that you add variations to your routine regularly to keep your booty workouts fresh.
Finally, toning your buttocks is just the beginning. If you want a great looking booty, also consider symmetry and contour to round things off.