Among female exercisers, the butt is often the body part that is by far the focus of hot discussions, because the ideal of the crisp apple butt is only ever achieved by a few. We show you how to get the perfect butt with 25 easy-to-implement tips.
Tip 1 - Perform squats, perform squats and perform squats again, because this exercise not only strengthens your thigh muscles, but also strengthens your buttocks and gives them a rounder and firmer shape.
Tip 2 - If you're already performing squats, don't waste your time performing yard squats, but take advantage of the range of motion your hips offer you and bend as deeply as you can. This is the only way you'll really feel the exercise in the target muscle.
Tip 3 – Back Squats
Complete in any case Back SquatsThese exercises put more strain on the posterior thigh muscles and the gluteus than other exercise variations and thus contribute a great deal to toning your buttocks.
Tip 4 - Front Squats
In order to complete deep squats that best utilize your butt muscles, it's necessary that you also Front Squats because, among other things, they strengthen your core muscles, which allows you to take advantage of the maximum range of motion even during the classic squat.
Tip 5 – Hackenschmidt squat
Build also from time to time the Hackenschmidt squat The Hackenschmidt machine is a great addition to your workout program because it primarily works your butt, making it much stronger. Alternatively, you can also use the Hackenschmidt machine if it is available in the gym.
Tip 6 – Goblet squats
Lead Goblet squats The latter allow a much greater range of motion and demand more from the core muscles than classic squats. During the execution, however, you should always make sure that your knees do not rotate inward during the movement.
Tip 7 – Pop Squats and Plie Squats
Pop Squats and Plie Squats bring variation into your workout and not only ensure an optimal workout of your butt muscles, but also train the rear thigh muscles and the adductors.
Tip 8 - Deadlift
Even if you think that Deadlift is an exercise for men, you should perform it, because there is hardly any other exercise in which your buttocks are exposed to a comparable muscle tension. In this context, you have the choice between straight-legged deadlifts and Romanian deadlifts, as these variations especially emphasize the buttocks.
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Tip 9 – Lunges with dumbbells
Try Lunges with dumbbells out. The beauty of this exercise is that you don't even have to go to the gym to do it, because all you need are two weights or dumbbells and a little space.
Tip 10 – Walking Lunges
To make the whole thing a bit more difficult again you should Walking Lunges perform. Not only will you optimize the load on your butt muscles, but you'll also be the star in the gym, because a woman with a barbell on her back is guaranteed not to be seen too often in any fitness temple.
Tip 11 – Bridges
Grab a training mat and work out Bridges. However, you should make sure that you consciously tense your buttocks again at the highest point of the movement in order to achieve a maximum effect. To increase the intensity you can also use additional weights.
Tip 12 – Leg curls lying down
Perform instead of leg curls sitting Leg curls lying down because they put a lot more strain on your butt muscles. To get the most out of them, it is necessary that your hips are always fixed during the execution.
Tip 13 - Reduce your body fat by avoiding industrially processed foods that contain a lot of sugar and unsaturated fatty acids. By reducing body fat, your butt will tighten all by itself and even cellulite will disappear as if by magic.
Tip 14 - Make sure you always drink enough, because the presence of too little water in the body will cause both your skin and connective tissue to lose elasticity, which will also affect the firmness of your butt.
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Tip 15 - During your workout, focus on consciously tensing your butt or, more generally, your target muscle to achieve the best possible results.
Tip 16 - Try to increase the number of repetitions in each workout until you feel a burning sensation in your butt muscles. When you can easily do 20 reps, it's time to increase the training weight.
Tip 17 - Make sure that you give your body enough recovery time after training so that your muscles can recover optimally.
Tip 18 - Foamrolling can help you tighten your connective tissue and eliminate or reduce the appearance of cellulite.
Tip 19 - Treat yourself to a massage every now and then. Massages have been proven to promote blood circulation in the massaged area of the body, which shortens your body's recovery time and makes you feel much more relaxed.
Tip 20 - Remember to also increase the weight on the bar from time to time, because only regular weight increases lead to optimal adaptation reactions of your muscles.
Tip 21 - Aerobics Step-ups
Complete Aerobics Step-ups! You can easily do this exercise at home, because all you need is a stool or a step.
Tip 22 - Use the stepper instead of the treadmill, as it works your butt much harder.
Tip 23 - Garnish your workout with some sprint sessions.
Tip 24 - If you can, use the stairs and leave the escalator on your left!
Tip 25 - Even if you stand in queues for a long time, you can use this time effectively for training your butt. Tighten your butt muscles for a few seconds, then release and repeat a few times.
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