What if we told you that you could get a really awesome ass that also serves as the basis for a healthier pair of legs without leaving your house? Do you think you’d be interested? That’s fantastic, because it’s precisely why we’re here. Most of us sit on them all day while at your desk job, which is terrible when they sleep; they simply shut down. It’s time to wake up the sleeping giants so you don’t end up with a flat buttock. If you want shapely muscles, you must devote time to working the specific muscle category, just as you would any other.
We all want our peaches to be as high, tight, round, and firm as those seemingly flawless celebrities, but doing it is a different story. That so much of our body’s form and figure is determined by biology, and our buttocks are the place where we appear to store the most fat for the longest period of time. This makes shaping and toning very challenging. But it’s not unlikely.
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The gluteus maximus, gluteus medius, and gluteus minimus are the three muscles that make up our glutes.
The gluteus maximus: The strongest of the buttocks’ three muscles. This is the muscle you want to work on, precisely the panniculus adiposes, or the fatty layer right under the skin.
The gluteus medius: A long, dense, radiating muscle located on the pelvic rim. It is deep to the gluteus maximus, and the gluteus maximus covers its posterior third.
The gluteus minimus: The shortest of the three gluteal muscles, located just behind the gluteus medius.
The panniculus adiposes is responsible for the rounded appearance of your buttocks. If you have a flabby buttock, that is due to the panniculus adiposes. Over all, it’s just a coating of fat. So, naturally, in order to shape and give the ass a solid rounded appearance, glute exercises must be performed. Exercise can help to increase gluteal muscle bulk and pitch. However, it is the temperament of the overlying panniculus adiposus that is primarily responsible for sagging in this area of the body.
You can perform the following exercises at home or the Gym and Fitness Centre, however, if you are working out at home, it’s best to get yourself a barbell and some dumbells and resistance bands are great too, these let you continue your workouts even when on holiday!
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Perform the following movements in a conventional three-set format, with 15 reps per set and a rest period of 60 to 90 seconds between sets. Before going on to the next ass workout, complete all sets for the previous one.
Barbell or Dumbell Squats
BAM! You’ve added barbell squatting to the program. Your butt expands to epic proportions. If you can squat correctly, barbell squats are an effective gluteal developer, but a big butt built exclusively from their use is nonsense. If you want to bulk up your buttocks, any gluteal-targeting workout will do the trick if you practice it hard enough.
Unilateral Stiff-Leg Deadlift
Hold a dumbbell in your right hand with an overhand grip and stretch your limb with your feet close together. Maintain a deep arch in the small of your back to keep your head high. Hinge at the hips to drop your body toward the floor, using the weight while a counterbalance as your left leg comes up in a straight line behind you, while gently bending your right knee and holding your left leg straight and closed. Squeeze your right glute and hamstring while you lift your body up to upright with your abs contracted. Rep for a total of 10 reps before swapping legs.
Lateral Step-up With Kickback
Hold a dumbbell in your right hand with an overhand grip and stretch your limb with your feet close together. Maintain a deep arch in the small of your back to keep your head high. Hinge at the hips to drop your body toward the floor, using the weight while a counterbalance as your left leg comes up in a straight line behind you, while gently bending your right knee and holding your left leg straight and closed. Squeeze your right glute and hamstring while you lift your body up to upright with your abs contracted. Take caution not to pop up. You don’t want a bouncing motion in there. You’re isolating the squeeze-hold and the jump up to avoid using your calves. Rep for a total of 10 reps before swapping legs.
Place yourself a few feet in front of a bench or chair. Extend one foot back and carefully put it on top of the desk, the heel of the shoe almost parallel to the surface. Drop your body straight down toward the ground, keeping your knee between your toes, until your thigh is around parallel to the ground and your back knee is within a foot of the floor. When you come straight back up, press through the heel of your front leg and pinch your glute. Make sure the movement is downward and not upward.
Side Steps with Resistance Bands
Tie a resistance band just below your knees and descend into a quarter-squat pose with your feet slightly wider than shoulder-width apart to tense the band. Holding your abs close and in a quarter-squat, take a step to the right, first with your right knee, then with the left, keeping tension on the band throughout. Rep for a total of 10 reps, then swap sides and lead with your left knee.
Lie on your back and head on the ground, legs bent, with heels resting on the ground, or for more resistance, an aerobic step, exercise ball or chair/sofa. Contract your abs first, then pinch your glutes and hamstrings to raise your hips. Hold for a count, then return to the floor three-quarters of the way, hold the abs contracted, and repeat.
Wall Squats with Exercise/Stability Ball
Place a support ball between the small of your back and a wall, facing away from it. Your feet should be marginally longer than your shoulders, in front of your legs, with toes pointing out at 45° angles. Squat down with your feet down on the surface, allowing the ball to roll up your back until your quads are just past parallel to the floor. Hold for a count of three, then raise only your toes into the air and drive through your feet when you return to the starting spot, rotating your glutes and hamstrings inward. Until beginning the next rep, return your toes to the board.
You can try these exercises at home with little to no equipment, or get down to your local Fitness Centre or Gym to try out these fitness activities!