Published: 05/20/2015 - Updated: 04/04/2016
You don’t need surgery to have perfect glutes, nor do you need invasive techniques. All you need is persistence and a good exercise routine, along with a balanced diet.
The majority of people are looking for a routine to work their glutes. They want to beat that droopy rear and make it more voluminous. You can do this if you are patient and persistent. Results are generally very satisfactory.
Although though you may want to see results over night, this isn’t possible. You need to remember that any goal takes effort and repetition for a considerable amount of time, but with these elements, you will achieve your goal. Remember that persistence is key, and exercise is absolutely necessary to shape and tighten your glutes.
Some people want bigger glutes, while others want to make theirs smaller. You can do both, you just need to consider that genetics does influence this, and it can in large part, determine your figure. So even though diet and exercise can help shape your body, you need to have realistic expectations. It’s not always possible to make extremely drastic changes, but you can make fairly satisfactory changes.
There is no specific diet that you can follow to build or lose weight in a specific area of the body. It is very difficult to focus results in one area with diet alone, but a good diet is a great ally for meeting your goals.
We recommend eating a healthy diet, including abundant amounts of fresh foods like fruits and vegetables.
Opt for whole grains, like whole grain rice, whole grain bread, and more.
Choose healthy fats, like those that come from plants. Extra-virgin olive oil is a good example. Lean proteins, like white meat. Legumes, like beans and lentils, are another source of lean proteins.
Walking is a good exercise to help keep you in shape, and it also burns extra calories. That’s why it is recommendable to walk regularly to stay in shape, and to control your weight and health in general. In addition to walking, you could also bike, take the stairs, or use other cardiovascular exercises to stay in shape.
Routine for your Glutes
There are a few specific exercises you could use to fight droopy glutes and to shape them up. The following routine could be useful for you.
This simple exercise involves facing a step to support your weight on foot, which doesn’t slide around as you exercise. Start by first stepping up one of your legs, then stepping up with your opposite leg, still standing on the step. Lower back down with a step backward, and then lower both legs. Repeat 20 times.
This exercise not only works your glutes, but it also tones your quadriceps and hamstrings. For squats, stand on both feet with your feet separate hip distance apart. Spread your arms forward, face your open palms down. Bend at the knees and lower, keeping your back straight. Do two series of 15 reps each.
This exercise is useful for strengthening your mid-section and your glutes. Lay on your back, face up, supporting your hands on the ground with open palms down. Bend your legs at the knee, raising upr hips toward the ceiling and arching your back. Do 20 repetitions.
Backward Leg Lift
This might be one of the most popular exercises for shaping your glutes. Get in an all-fours positions, supporting yourself on your hands and knees. Lift your right leg back, while keeping your knee bent. Align your thigh with your spine, then lower. Repeat 12 times, then change legs, working your left leg. Repeat 12 times, then rest.
You have no idea how excellent such a simple exercise can be for fighting flaccid glutes. For this exercise, stand lightly on your feet, separated hip distance. Raise your ankles, standing on your toes, then lower and repeat.
Lunges are another great exercise. Stand with your feet hip distance apart. Reach your right leg forward, making a long step. Bend at the knee and lower down, keeping your left leg tense and straight. Raise back up and repeat, this time with the opposite leg. Repeat 20 times for each leg.
To Make Things More Difficult
Once you get used to physical activity, you can increase the routine intensity by adding weights, like barbells. These can be used in the majority of exercises.
Remember to do this routine 3 to 4 times a week. It does take time for results, so it’s a good idea to take some sort of measure so that you know how you’ve progressed, and to be able to compare your results.
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