• Skip to primary navigation
  • Skip to main content

Biomanantial

Slimming, Beauty, Medicinal Plants

Main Navigation

Biomanantial

What would you like to find?
Browse by categories
  • Dietetics
    • Edible seaweed
    • Lose weight
    • Healthy Food
    • Diets
    • Syrup sap diet
    • Dietary
    • Vegetarian
    • Macrobiotic Food
  • Health
    • Pregnancy & Parenting
    • Fitoterapia
    • Herb teas
    • Manual therapy
    • Nature Centers
    • Alternative Therapies
    • Chinese Medicine
  • Beauty
    • Hair Care
    • Facial Care
    • Skin
    • Natural Cosmetics
    • Chest, Legs and Buttocks
  • Personal Development
    • Emotional Intelligence
    • Stress and Anxiety
    • Dating and Love
  • Organic Farming
    • Organic Nutrition
    • Natural Life
    • Environment
    • Transgenics
  • Sports nutrition
    • Burn Fat
    • Supplementation
    • Training and Exercises
  • Recipes & Cooking
    • Food Therapy
    • Seaweed Recipes
    • Soya recipes
    • Fruit recipes
    • Recipes with vegetables
    • Recipes with Grains
    • World Cuisine
  • Biomanantial from A to Z
  • All topics

How to Keep your Glutes in Shape

How to Keep your Glutes in Shape
  • Syrup sap
  • Phytomedicine: Past and Present

Published: 05/20/2015 - Updated: 04/04/2016

Author: Miriam Reyes1 Comments

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.

Contents

  • Be Patient
  • Consider Genetics
  • Balanced Diet
  • Walk
  • Routine for your Glutes
  • To Make Things More Difficult

Be Patient

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.

Consider Genetics

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.

Balanced Diet

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.

  • Henna: Natural Dyes
    MORE IN BIOMANANTIAL
    Henna: Natural Dyes

Walk

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.

Aeroboic Steppers

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.

  • Bulgur Recipes
    MORE IN BIOMANANTIAL
    Bulgur Recipes

Squats

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.

Bridge

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.

Calf Raises

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

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.

1 star2 stars3 stars4 stars5 stars

(1 votes, average: 4.00 out of 5)

Loading...

About the author

By Miriam Reyes

Miriam Reyes is a professional expert in nutrition and dietetics. She has more than 12 years of experience in caring for patients with overweight and eating problems. She studied at the Universidad del Valle de Atemajac (UNIVA), where she obtained a degree in nutrition. Linkedin profile.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie policy

Reader Interactions

You may also be interested

  • Spirulina: How to take, uses and characteristics Spirulina: How to take, uses and characteristics The Spirulina is a unicellular alga that grows and multiplies in natural waters in alkaline [...]
  • Soybean: Textured vegetable protein, Tofu and more Soybean: Textured vegetable protein, Tofu and more Soybean or soy plant is the seed of the leguminous soybean plant. Soybeans and derivatives [...]
  • Back Massage Back Massage The patient in a horizontal position and prone position, the legs rest on a crossbar [...]

You are here: Biomanantial » Sports nutrition » Training and Exercises » How to Keep your Glutes in Shape

All about Training and Exercises

  • Pilates Method Pilates Method Developed in 1920 by physical trainer Joseph H. Pilates, the Pilates Method is an exercise [...]
  • Benefits of Aerobic Exercises Benefits of Aerobic Exercises Everyone knows the importance of constant practice of aerobic activities. This acts as a repairman and [...]
  • Buttocks Exercises Buttocks Exercises Today, both men and women have given a vital importance to the shape of the buttocks. There [...]
  • ¿Running or walking? ¿Running or walking? Fervent walkers, trained runner and some who have not decided between one activity or another, filling [...]
  • BSL: Buttocks, Stomach and Legs BSL: Buttocks, Stomach and Legs Most of us are concerned in having a body fit and healthy. Another point that unites us [...]
Comments
  1. Stacy

    15 de June de 2015 at 06:14

    So true…there is no single diet that can just magically eliminate fat in a certain area of the body. You need to start losing body fat all around, along with doing strength training exercises, to start noticing a certain area firming up, getting ride of cellulite.

    Reply
Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

   1See comments  

Copyright © 2025 · Biomanantial
   
Disclaimer  About Us  Cookies Policy  Privacy policy  Contact  Topics
RIVAS INTERNET S.L. CIF: ESB86492501 Travesía Fortuny, 2. 28300 Aranjuez. Spain.
The services, content and products on our website are for informational purposes only. Biomanantial does not provide medical advice, diagnosis or treatment