With celebs like Beyoncé, Jennifer Lopez and Kim Kardashian rocking it on Instagram and strutting their stuff at the Met Gala, it seems like everyone wants a big butt these days. While a big derriere may not be suited for everyone’s body type, there’s no denying that most of us could benefit from a slight butt lift.
“The glutes are made up of three muscles: the gluteus maximus, the gluteus medius and the gluteus minimus,” explains Rochelle Boykin, a certified fitness fanatic and founder of fabfitparty.com. “The gluteus maximus is the largest muscle in your body, and it creates the overall shape of your butt. Not only does the butt help you raise and lower your body, but it also helps support your body when standing and it helps you balance when standing so don’t neglect the gluteus!”
Without further ado, here are seven tips from Rochelle herself to help you achieve the backside you’ve always dreamed of!
Like any other muscle in the body, you can increase the muscle mass of your gluteus by working out. By working all three of the gluteal muscles, you can shape the butt and make it super perky so don’t neglect the medius and minimus muscles.
READ: 15 Minute Total Body Toning Yoga Sequence
The glutes are made of slow and fast-twitch fibers so alternating workouts will help build the butt and shape it. Alternate sets of weights with low reps and sets of just using your body weight with more reps. Think of low weight-high and high weight-low reps. Try alternating your glute exercises 2-3 times each week at the minimum.
Get on all fours and make sure the back is straight. Engage your core and lift one leg so that it’s parallel to the floor. Lift the leg even higher while keeping it straight and imagine you are painting the letter “S” on the wall behind you. Lower the leg and
repeat with the opposite leg. Alternate the legs for 10 reps. This exercise works the outer and center glute muscles.
Grab your weights for this one. With the feet parallel and hip-distance apart, take each dumbbell in your hands. Slightly bed your knees and lower your upper torso at the hip while keeping the back straight – the upper torso should be almost parallel to the ground – and pause. Squeeze the gluteal muscles and raise your upper body back up to standing. Your back should never arch or bend for this exercise – you’re using the butt to lower and lift your upper body. Do three sets of 10 reps.
This is everyone’s favorite exercise for the glutes because it’s simple and it works. In both the squat and lunge, you’ll work the muscles more if you focus on a pull-push action. Pull the glutes down and back in the squat position and squeeze and push the glutes to raise the body to stand. Engage the glute muscles in every exercise you do and you’ll start to see results.
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Don’t be afraid of the Stairmaster or the bleachers at your local track. Those stairs are one of the best ways to build and shape your butt. All three of your gluteal muscles work when climbing stairs and you’re lifting your body weight and building your muscle endurance. You’re also getting a great cardio workout at the same time so you’re strengthening your heart muscles and your gluteal muscles.
Recovery days are necessary to let your muscles recover and grow! Also, don’t forget to stretch your booty. Stretching helps quicken muscle recovery and decreases muscle soreness.
To contact Rochelle visit fabfitparty.com and go follow her Twitter at @labellerochelle and on Instagram at @labellerochelle.
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