Excercises For Great Legs » glutes work outs

Top Three Glutes Work Outs

kitya — Tue, 22 Sep 2009 17:22:34 +0000

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.

photo credit: lululemon athletica

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.

Technorati Tags: glutes, workout

Gym or Nutrition experts how can I know if this was a productive regime?

admin — Sun, 05 Feb 2012 07:47:59 +0000

My work out schedule and meal menu for yesterday was as follows: I am curious how effective it was or where I could have improved it.

Equipment used at the gym was all Nautilus, here goes…

* warm up 10 mins on treadmill

* Hip abduction/ adduction 35 pounds
4 sets of 20 reps ( works glutes and hips )

* Seated Leg Curl/ 35 pounds
5 sets of 20 reps ( works hamstrings )

* Leg Extension/35 pounds
5 sets of 20 reps ( works quads )

Abdominal/35 pounds 6 sets of 20 reps on each one. NOTE: this is my target area, tips???

Compound Row/20 pounds
6 sets of 20 reps
works dlets/biceps/mid traps
(this one kicks your bum because of all the variations so I hit it harder than some of the others
and kept going until I felt a really good burn exceeding my goal on it, "could I over do this one"?

Lat Pull Down
Upper body again and lower abdominal

Last Elliptical 45 mins. burning 470 calories @ 3.5 miles

Meal menu

Breakfast ~ Coffee

Lunch ~ can of tuna with a small amount of mayo, one slice of whole grain bread and lots of water. A hand full of yogurt covered rasins.

Dinner ~ @ 530 two chicken tacos ( lean chicken boiled then browned with pepper ) fresh veggie salso and avocado, small serving of beans and ice tea no sugar added.

Multi vitamin and B~12 and a calcium with D

How can I improve this ? My goal is to tone and tighten not bulk up. And drop pounds of course is great, but I am not a number watcher on the scale. I look for the results more so and fit of clothing. I am short and do need to drop a good 20 in my opinion.

Advice from experts? Please and thank you!
OOPS! ( spell check! ) lol not regime , I meant "REGIMEN" duh, sorry!
OOPS! ( spell check! ) lol not regime , I meant "REGIMEN" duh, sorry!
Today this was my routine as follows:

Warm up on elliptical for 11 mins.

Nautilus equipment used again but different machines this time.

Triceps press/35 pounds
3 sets of 30 reps each set
(targets triceps, pectoralis, major,anterior deltoid and lower trapezius.

Biceps Curl/ 20 pounds~ 3 sets of 20 reps
(targeting biceps,brachli, brachialis, and forearm flexors).
THIS WAS FREAKING PAINFUL to finish!

Pec Fly 35 pounds
3 sets of 20 reps
(Targets pectorials, major, deltoid, serratus anteriour. (I flet his burning in all the right spots)

Vertical Chest 20 pounds
3 sets of 20 reps (targeting muscles pectoralis, major,anterior deltoids, triceps.

Overhead Press/20 pounds ~ 3 sets if 20 reps
(targeting deltoids, triceps, upper trapezius).
This machine seemed weak or I used it incorrectly. It did burn, however it did not seem I had it adjusted right.

Last
Eilliptical for 40 mins burned 415 calories @ 3.14 miles

Did not eat any breakfast, got a late start so I ate two chicken tacos for
(P.S. Thank you Eddy and Robert both for your helpful answers). They were both informative and I will use them. You both should get best answer. I appreciate it so much!
ADDITIONAL DETAILS ~ I am in between 38 and 41 ( don’t want to say my exact age )
I am only five foot two inches tall, a woman of course and not looking to bulk up at all. That is the last thing I want!
What I do hope for is over all improvement toning and of course dropping some pounds ( however I am not obsessed with the scale ) I have a lot of muscle anyway which explains my 165 weight, my goal is to get down to 145. But have no desire to look stick skinny. I like curves and just want them toned tight. I guess I would like to drop sizes more than anything if that helps. But do need things toned so I need the weights.

Not sure if I left any details out.

OK, first of all, you need to state your age, height, weight, and sex. Your basal metabolic rate cannot be computed without these factors. You should also indicate your current level of physical activity (how many times a week and for how long).

Second, you need state what your goals are. Are you trying to lose weight? Just stay in shape? Train for an event? Put on lots of muscle?

The weights you are using (35 pound leg extension & curl) seem quite low. These are anaerobic exercises that are supposed to be performed until muscular failure. This means that you must do them until your muscles burn and can do no more. You should be able to complete between 6 and 14 repetitions of the exercise (a set) when you reach muscular failure. If you can do more than this (or if you are not really giving it your all), then the weight is too low.

Your diet sounds quite healthy, however, once again it can’t be evaluated without knowing your stats and goals. The detail is great, but all that really matters from an analysis standpoint is your daily calories and protein/carb/fat intake.

Keep up the good work!

How can I get a nice man booty?

admin — Thu, 19 Jan 2012 05:28:30 +0000

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.

morning workout routine?

admin — Sun, 25 Sep 2011 01:31:36 +0000

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!

A more complicated question about earning a more rounded, substantial bum.?

admin — Sun, 11 Sep 2011 15:46:24 +0000

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

Is working out your glutes important?

admin — Mon, 22 Aug 2011 00:52:08 +0000

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?

admin — Sun, 14 Aug 2011 00:02:22 +0000

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?

admin — Sat, 06 Aug 2011 19:10:17 +0000

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.

will working out your glutes?

admin — Sun, 24 Jul 2011 10:07:19 +0000

make u better at sex? if ur a guy

since u use them to thrust lol

Working out any body part will make sex better, thats why you should workout every body part

How much should I work out every day?

admin — Mon, 11 Jul 2011 10:47:17 +0000

I’m 15, female (you probably could guess), and about 135 lbs. I was in a gym class this semester, but in the spring I’m in a different class. I don’t have time to go to the gym, but I’m open to ideas I can do in my room? I’m not really the type that feels perfectly comfortable walking/jogging down the street or around the neighborhood. I don’t need to have… ya know, "visible" muscles, I just want to flatten my lower stomach and tighten my glutes.

Something i do around the house is run up and down my stairs (if you have any). I do sit-ups until my abs hurt. Squats and many other basic workouts. Also eating healthy is a big factor too. Well good luck on your work out.