How to Build a Better Booty: Glute Exercises
[vc_row][vc_column][vc_column_text]Ladies we all want to have a nice booty, right?! I speak from experience when I say a flat butt is not flattering! Let's be real, no one ever wrote a song about a small, flat booty! So here's the thing, I know some of you are worried about lifting too heavy and creating a "bubble butt"... yes, I hear that all the time. However, I can assure you that that takes years and specific genes to make that happen. I also can assure you that you DO INDEED need to lift weights ladies. Do those glute exercises to build up a nice behind.
Here are a few of my favorite glute exercises:
1. Straight Leg Deadlift (also known as the Romanian Deadlift): This exercise works your hamstrings as well as your glutes. As seen in the photo, you keep your legs straight with a slight bend at your knee as to not lock them. Holding a barbell or dumbbells, you lean forward keeping your back and shoulders straight. Go until you feel the pull and stretch of you hamstrings. When you come back up to starting position, be sure to squeeze your butt tight and hold for a few seconds.
2. Glute Bridges or Hip Thrusters: Ok ladies these are intense if you add the appropriate weight. With your shoulders rested on a bench and your legs parallel out in front of you. Lay the weight on your lap and bring your hips up (thrust) to create a flat tummy bridge. Squeeze your booty while you are in up position. And repeat this move up and down! This is not the most glamorous move but seriously ladies, it BURNS those glutes!
3. Squats: Stand with your feet hip width apart and hold dumbbells in your hands or have a barbell on your shoulders (traps). Keep your back straight and squat down making sure your knees do not go over your toes. Keep your head straight and looking forward (not down). Stand up tall and squeeze your glutes at the top and then repeat. Make sure to have your core tight during the whole exercise! Be very careful to practice proper form... it is very easy to hurt your lower back if you do not have your form spot on!