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  • Alain Blaise

Tighten & Tone Your Glutes



We have all been blessed with different body types. Some may think of their big booty as a blessing, while others would say their booty is a curse! I recommend working with what you have so you can turn your butt into your sexiest and most beloved body part! I have outlined some of the most effective and proven butt blasting exercises below for you to follow. When it’s time to train your lower body, choose three exercises from the list and include them in your booty workout. Consistency with your training routine and diet is the key if your goal is to see amazing results!


Best Butt Blasting Exercises

Squats are an excellent and proven way to target your gluteus maximus (butt muscles). You can add resistance by performing them while holding dumbbells in your hands or with a barbell across your shoulders.


The leg press machine is another great exercise and you may find it easier to use than squats with a barbell. The leg press will target the same muscles and it’s very effective.

Lunges are another exercise that really hits your glutes extremely well.

Here are several different types of lunges:

  • Stationary Lunges

  • Walking Lunges

  • Reverse Lunges

  • Side Lunges

Hip Extension is a movement that I will always include in my pre-contest training or when I want my butt to look its best. This exercise will surely make your hamstrings and glutes burn with delight. Maybe this doesn’t sound like fun to you, but if you simply give it a chance, you may start enjoying it as much as I do and see big improvements in your rear end.

Deadlifts are excellent for your hamstrings, booty and lower back but your technique is absolutely critical! Start by standing with your feet hip-width apart while holding a barbell. keep your back flat and your abs tight and then slowly bend forward from the hips and lower your torso until the barbell reaches the ground. This is where it’s time to SQUEEZE your butt to raise the weight back up. Remember to keep the barbell close to your legs throughout the entire range of this exercise along with a slight bend in your knees when you reach the top. Make sure that you don’t hyper extend your knees. Do 3 sets of 8-12 reps for the deadlift.


Stepping Your Way To Tight Buns


Stairmasters and climbers are excellent for targeting the booty when used at a slower frequency with normal steps. These machines will recruit your butt muscles into serious action! Do you ever see people at the gym leaning on the machine with their arms and place all of their weight on their toes? Well, this is the incorrect way to use the machine! Spending 30 minutes on the climber while cheating your way through each step will not bring you the results you’re looking for. Feel your body weight as you step down through your heel on each foot. The benefit of completing full steps rather than short mini-steps is that your legs and glutes will be targeted much better, as will your heart. Yes, doing it this way may be more challenging but it’s the challenge that will tighten your butt and increase your heart rate which means more calories burned and more fat loss. If you think that steppers will make your butt bigger, this is not the case. Steppers and treadmills (when used on a high incline for walking) have been the foundation for keeping my butt firm and round for years. Start with 20 minute workouts, 3 days per week. If you want to make noticeable changes, step your way up to 30-45 minute sessions, 5-6 days a week.

REMEMBER if you don't have access to gym equipment, all of these workouts can be done easily at home or outdoors.


There are a Few Important Points To Remember:



You can’t choose where on your body you will gain weight. If you start eating more and lifting weights, there is no guarantee that your butt will be the area reaping the benefits and you might just add the extra weight to your stomach!

The shape of your butt is primarily based on genetics. By looking at your parents or relatives you will probably notice that you have inherited some of their genes.

Doing lower body exercises (along with upper body training and cardio) and eating more calories than you burn can help you build muscle but your genetics will be the real indicator on how much your butt will change. Consistency in the gym paired with a nutrient packed eating plan along with adequate amounts of protein will be the keys to bringing out the best your glorious glutes have to offer!

Now get those glutes in gear!


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