Top Three Glutes Work Outs
posted by kitya on September 22nd, 2009
If you want to have a butt like J Lo or Beyonce, you need to take glutes work out seriously.
There are a lot of glutes work out programs that you can easily find. There are those that claim to have the best results. There are those who claim to give you the best effects in the shortest period of time, and there are those that claim to be the most effective. But the problem is, after exerting efforts and spending long hours exercising you still end up with your flat butt.
The secret to having your dream butt without surgery or cosmetic enhancements is to find a glute exercise that suits you best, maintain it and stick to it. In no time, you will see the results that you have been dying to get.
One of the best glute work outs is known as the “back-lunge”. This is easy to execute and can be perfect for beginners. First, you need to stand straight and keep your feet together. Make it a point to keep your abs tight and put your chest out. If you are not using any extra weight, you can put your hands on your hips. If you are using extra weight, put your hands on the sides. Start by stepping your right foot forward and bend both of your knees as low as you possibly can. If you can make your right knee touch the floor, the better. As you do this, remember to keep your left shin straight with your right ankle. Pull yourself up until you are back in the standing straight position again. When you are standing, squeeze your butt. Repeat the exercise again using the other leg and vice versa. Executing this exercise means you need to watch your balance and to stay tight as long as you possibly can.
Another glute work out that is sure to make your butt increase in size is known as the Sumo or Ballerina squats. First, you need to stand with your legs about 1 foot apart. This can be a bit tricky. The rule of thumb is to make your legs stand apart as much as 1 foot wider than your shoulders. Point your toes in an outward direction. Just like the “back-lunge”, remember to keep your chest out and your abs tight. You can use a barbell or extra weight for your arms as well. Using both of your hands, you can hold the dumbbells behind your back. Then try to lower yourself. Leaning forward or not going down too deep will make you lose the effect of the workout. Be sure to maintain a straight back as you lower yourself. As much as possible, squat until your thighs are parallel to the floor. As you execute this work out, remember to push through using your heels at the same time squeezing your butt and thighs.
The last step is known as the “one leg bench step up”. This glute exercise maybe a bit hard but it certainly is worth the effort. Find a bench and stand in front of it. Make sure that the bench is bolted on the floor so that risk of having injuries or accidents is minimized. Stand in the bench and begin to squat down using your left leg only. Keep in mind to curl your left leg up. Use your arms to pull yourself up back into the bench. Use your hamstrings and glutes to help you get back to the original standing position.
How can I get a nice man booty?
posted by admin on January 19th, 2012
I notice some guys who work out have really tight looking buns whereas mine is plump yet not as tight. I work my glutes for sure I was just wondering how to get that more tighter, firm looking butt.
Measure the circumference of the fattest part of your butt, if it’s under 50 inches, you’re fine. If it’s over 50 inches, then try walking 45 minutes a day and avoiding fatty foods.
what home work outs can i do to obtain a 6 pack? :)?
posted by admin on January 10th, 2012
i used to have one back last year back when i stil played soccer but then i started eating more and lost it, i didnt make any sport teams this year so i basically sit around the house all day playin xbox and chillin in my jaccuzi, i wanna find a better way to kill time by working out at home since im no longer on the field.
please list what easy work outs can i do.
should i do them 3 times a week? (what i hope for)
5 times a week?
more?
less?
i hope you get what i mean :/ please help!
This is posted in the wrong category.
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morning workout routine?
posted by admin on September 24th, 2011
so im a 16 year old female, 139 pounds 5’8. im looking to lose a little bit of weight and im going to start working out in the mornings. im not sure what to put in but i would like to keep my glutes toned, work on my abs, im starting to form love handles so exercises for that, and some good cardio! i have an exercise ball, yoga videos, cardio videos, abs and toning videos, and a treadmill. also should i eat before or after? thanks so much 
Definitely use the treadmill & the cardio videos for calorie loss. You should eat small things before and after. Moderation, and make sure it’s healthy. After you’ve burned the calorie fat stuff, then that’s when you wanna work on toning your abs. So they’re visible. haha! I’m working on that. Before any of the routine, make sure you do a warm-up –> [[stretching, jogging in place, a few sit ups, etc.]] then after you finished the routine, make sure you do a cool-down –> [[jogging in place, drinking water, etc.]] Remember you can over work a muscle because it’s the Principle of Overload. If you work a muscle harder than it should be worked, it will get stronger. So yeah. I really hope I helped! 
xx
A more complicated question about earning a more rounded, substantial bum.?
posted by admin on September 11th, 2011
I’m 22 years old and active; by active I mean working out between 2 and 5 days a week. I am long and lean, weighing between 136 and 141lbs. Not bad, I admit. I have a great upper body look but my bum seems to be lacking no matter how many squats/lunges I do (and I usually do 10 sets of 10…so a good hundred). My bum gets a little more ample, but not significantly. I find the muscles on my lower back/upper glutes get worked more than anything and that’s not what I want! What I need is to work my lower bum region, right in the area that should be ROUND, not flat…I understand that my body type is longer and leaner and I shouldn’t expect to have a ‘badonka donk’ but is there anything else I could do? Am I not focusing on the right muscle group while I’m doing it? If anyone has any tips, it would be greatly appreciated. Oh, and just for further info, I’m a big stair master fan and, occasionally go for long distance run. I don’t want an upside down triangle bum. Help!
Use more heavy weights to develop muscle. The glutes are a large muscle group and can handle heavy weight and work volume. I recommend doing stiff leg deadlifts with as much weight as you can handle for 4 sets of 20. Use a weight that makes it difficult to perform the entire 20 reps. You should not be able to perform more than 20 reps with the weight you select:
http://www.exrx.net/WeightExercises/GluteusMaximus/BBStrBackStiffLegDeadlift.html
good easy at home cardio workouts?
posted by admin on August 30th, 2011
i want to lose ma beer belly no really great at jogging any other at home work outs any suggestions
do stretches and pushups.
do weightless squats. (Knee bends). hold your arms in front of you for balance and do around 20 of them if your not in that great of shape. If your in really good shape and exercise alot then you can go for around 50 to 200.
If you have a pullup bar you can do pullups.
Try stretching every morning and every night as studies show that people who stretch regulerly have the lowest percentages of body fat.
you can also do planks or bycicles to work your abs.
for planks you simply get into pushup form then lay your formarms across the floor and hold the position as long as you can.
for bycicles simply lay on your back and peddle your feet in the air as if you are riding a bycicle.
Is working out your glutes important?
posted by admin on August 21st, 2011
If you want good posture it’s essential, and becomes even more so if you are stressing other parts of your body through strength building exercises.
is it possible for me to still have a big butt?
posted by admin on August 13th, 2011
i kind of already do,
but i need it to get toned and stuff..
and i want to also get my thighs toned out too but like pretty much all exercises for thigh muscles work out your glutes.
i know my butt is going to get small but as i continue exercising will it come back?
hehe(:
thanks.
Drink a lot of whole milk a day. Eat plenty of almonds, walnuts, lean proteins and whole-wheat pasta.
If you have a bicycle, the gears on the hardest setting to pedal and ride it everywhere.
Find an amount of weight that feels just a little heavy for you and follow this routine:
Workout A:
Deep (Butt below parallel) Squats
1 set 5 reps No weight
1 sets 5 reps 50% weight
2 sets 5 reps 100% of the weight
Backraises
3 sets 10 reps un-weighted
Workout B:
Deep squats
3 sets 10 reps un-weighted
Lunges
3 sets 5 reps un-weighted
Alternate every other day (EX: Monday – workout A, Wednesday – workout B, Friday – workout A. Next Week: Monday – workout B, Wednesday – workout A, Friday – workout A. Etc.) Add about 5 lbs to your squat each week, and 5 lbs to your lunges each week, until you cant complete the rep then scale it back and use the previous weight as your max.
Keep drinking plenty of milk and following that and soon you should maximize your butt’s size and roundness.
You can feel free to email me with any questions or comments.
Can you build muscle on your glutes by targeting them with strenght training?
posted by admin on August 06th, 2011
I have been working out in a athletic club and have been using the glutes abductor equipment. Will this equipment do the job? Not that my glutes are flat, just want to enhance them.
if you want to enhance them then just eat healthy food and stop junk food and play exerecise evreyday. First of all, you should have done that when your a teenager so it can help you when you grow up too.