All right, ladies, you say you want a nice butt. You talk about how you’re going to get your ass in good shape. Sometimes you feel envy when you see another woman walking around with a perfect butt. Well this is your chance to get that butt you’ve always wanted. Prepare to be in awe as you walk by and all those haters talking about your swag. Here are 5 things you didn’t know about personal trainers on how to get that nice butt! Check it out.

The benefits of glute workouts:

Squats and leg press – The benefit of the squat and press is that it activates virtually every muscle in your lower body. You can focus more on your glutes and hamstrings if you squat deep and wide and sit for 5-10 seconds for the last 2-3 reps with that deep stretch. If you want to focus on quadriceps development, then parallel and front squats are great too!

lunges- Probably one of the best overall lower body workouts. Great for developing quads and hams and if you want to activate your glutes more you need to push deep and take a bigger step and you can incorporate arm movement to attack your core. For all the women who want that amazing look, this exercise is very important to help them achieve it.

The benefits of bridge/counterpunch/– These movements keep the knees bent while moving the hips through a full range of motion. Due to bent knees which decrease hamstring contribution and increase gluteal contribution and emphasis on end range contraction.

The Benefits of the Deadlift/Good Morning Moves/Back Extension/- The moves work the hamstrings very well and move the hips through a full range of motion while hitting the glutes quite hard. If you want to focus more on the glutes, try doing stiff-legged deadlifts on a platform, so you can get a deeper range of motion and stretch those glute muscles.

The benefits of barbell hip thrusts The movement is almost like a bridge, but you focus solely on bringing your hips through your heels and squeezing your glutes. Try doing a floor bridge with a barbell across your pelvis and you’ll thank me for your glutes later.

If I had to recommend 5 specific glute workouts, they would be:

  • Barbell Hip Thrusts and Single Leg Hip Thrusts
  • Wide and deep squats
  • Glute bridge with bar
  • Stiff legged deadlift on a platform
  • Box squats (high and low)

This is the way we transform a booty from sad to great!

Most women don’t understand what it takes to go from flab to fabulous buttocks. Their buttocks are usually wide and flabby, so the first thing that comes to their mind is to shrink them somehow. The first idea is to basically starve themselves by putting their bodies in a huge calorie deficit and the second idea is to do a ton of cardio thinking that the butt will magically appear after all the flab melts away. Although a person needs to shed excess fat around the gluteal region by burning calories, she needs to be careful and make sure her fat is being oxidized, not muscle tissue, because she doesn’t want to be left with a soggy flat. looking for loot To have a nice butt, a woman must have a muscular shape to give her the sought after round, perky, and lifted appearance. You want your buttocks to grow north to south, not east to west. It’s not easy to build gluteal muscles, so you need to train hard and smart. The good news is that glute-specific exercises are hard, so they will increase your metabolic rate while you train. Thus, the workout will burn fat from the butt and at the same time add muscle shape. This is how you get a big butt!

Again, the best thing to do is put these workouts in U so you can get a good idea of ​​how to do the workouts correctly and be better informed about the form, or have an expert demonstrate them. Safety comes first and you should also make sure you warm up properly about 20 minutes before doing these exercises. Perform these exercises with a single body weight first to get familiar with them and progress to 2-3 warm-up sets with light weights. These glute exercises can also be incorporated into full body workouts, just pick three glute workouts and add them in with your upper body workouts. Remember the rep schemes I talked about, be prudent. I recommend working out your glutes 2-3 days a week, but be sure to rest for at least 48-72 hours to allow your muscle tissue to repair itself. Hit ’em hard, dammit! Don’t be afraid to use weights and get that booty you’ve always wanted!

There you go! This is what we focus on in my personal training programs. That’s the secret to how the best personal trainers in Durham help create amazing glutes! Now spread the word so we can live in a world with Kardashian, J-Lo and Vida Guerra. Thank you.