Everyone likes a nice booty! Everyone also has a different opinion on what a "nice booty" actually is. But if you're looking to grow and sculpt it, you have definitely come to the right place! Not everyone wants to pay or has to time to actually hit the gym. So, what if I told you that you could grow your glutes in the comfort of your own home? Pretty convenient right?
You don't need to head out and buy any equipment really, but as your glutes get stronger, the use of weights and bands would be beneficial. And when you do start, stay consistent. It's not an everyday thing but if the glutes are all you're worried about I would say maybe two to three times a week along with cardio at least four times a week. And obviously a balanced nutritional diet helps with the growth of any muscle.
The Booty is made up of three different muscles:
Gluteus maximus which is the largest muscle in the butt. Mainly responsible for the shape out of the three. Most importantly it facilitates hip mobility to help you stand up from a chair or walk up hill. Also supporting the pelvis to keep you up right!
Gluteus medius which is located under the maximus. A thick muscle that is primarily responsible for hip extention and rotation.
Gluteus minimus which is positioned below the medius, working to stabilize the thigh bone in it's socket.
It is also important to note that beneath the glutes are your hamstrings, which run down the back of your legs. Strong hamstrings help enhance the distinction between the back of the legs and the butt, creating that "lifted" look.
Here are 10 exercises you can do at home;
Donkey Kick
Bridges/Hip Thrust
Elevated Bridges
Fire Hydrant
Reverse Lunge
Curtsy Lunge
Chair Squat
Wall Squat
Standing Leg Circle
Walking Lunge
Here are 5 things you can do outside;
Swimming
Sled pulls and pushes
Running uphill
Cycling
Rock Climbing or Hiking
In conclusion, all you have to do is start. Even if it's a little bit here and there. Don't lose sight of your goal if not anything else have fun with it. Make your own routine, you don't have to do all these exercises in one session. Break it up! And don't forget to Stretch
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