This one is for the ladies who envy Kim Kardashian’s gluteus maximus and who just don’t know how the heck she managed to get such a ‘well-rounded’ derrière.
Here are three exercises that will tone the problem area, lift it up and give it some curves. The glutes are quite larges muscles and unfortunately, unless you dedicate some time targeting these muscles, you won’t get the results you’re looking for.
These exercises are quite easy to implement on their own or to add to your existing training routine. Without further ado, let’s start with the king (queen in this case) of buttocks toning and development.
DEEP SQUATS
frequency: 3 sets, 2x/week
purpose: build power, build mass
repetitions: 8-10 max
intensity: pause 30-45” sec. between sets, this will keep your heart rate high
form: drop your pelvis as though you’re about to sit on a chair, keep your back straight, abs tightened, go deep.
WEIGHTED LUNGES
frequency: 4 sets, 3x/week
purpose: essential to strengthen your lower leg chain, hamstrings and glutes are solicited
repetitions: 12-15
intensity: pause 30-45” sec. between sets, this will keep your heart rate high. Hold a dumbbell for added intensity
form: make a step forward, then lean on you leg while going deep down, keep your back straight.
GLUTE BRIDGES
frequency: 2 sets, 2x/week
purpose: teach core and hamstrings control
repetitions: 10-12
intensity: pause 30-45” sec. between sets, this will keep your heart rate high. Wear a weighted belt for added intensity.
form: tighten your glutes, then lift your pelvis in a controlled way, at the apex hold the position for 3 seconds then depress and go back to initial position.
Theses exercises are not designed for women only! Men can also benefit from such a routine, provided that they add the proper intensity either through shortened rest periods or by adding the appropriate resistance. Keep in mind that the body is very adaptive and thus without increased intensity, the strength, mobility and toning gains will begin to slow down.
Once you’ve reached your ‘cruising speed’ so to speak, intensity is key in helping you break through plateaus. If you need added support and clever guidance, our personal trainers would be more than happy to help you get to the fitness level you deserve.
Call us today here: 02 229 4114 or email us for a complimentary consultation.
