6 tips and techniques for a pronounced and shapely buttocks

The days of super-slim women are over. The "skinny trend" is no longer in vogue, which is impressively portrayed in many fashion magazines. The modern woman is well-trained with a tight butt and beautiful toned legs. Many fitness studios and gyms have now adapted to this trend and offer abdominal, legs, butt training with special training methods and courses.

When it comes to strength training, a heavy and efficient leg workout does not automatically lead to a developed and strong gluteus maximus. Many women prefer training with the basics squats, deadlifts or the popular lunges(lunges) to train the entire body and gluteal muscles. These exercises mainly train the large muscles such as latissimus, hamstrings or thighs, but only incidentally the gluteus muscles, which are responsible for a pronounced gluteal muscle.

After all, what good are well-toned leg muscles if your buttocks are completely under-trained and look flat as a result? Below we have listed several tips and techniques to help you train your gluteus muscles and develop a pronounced butt.

Train your gluteus muscles on a "butt day"

Many female athletes do not even try to train the gluteus muscles separately, but believe that with a strong and intensive leg training they train both the leg muscles and the gluteus together. This training method is certainly recommended for beginners in weight training who have no experience with specific training methods for the individual muscles.

Advanced strength athletes should train just individual muscles, otherwise the body may appear shapeless. What good are big and strong thighs if the butt appears flat and flattened? The solution lies in aggressive training for the gluteus muscles. A must-have is a so-called butt day, which specifically trains the gluteus muscles. On this day, the thighs or harmstrings are trained less, but the focus is placed solely on a pronounced training of the gluteus maximus with special training methods.

What are the benefits of a "butt day"? If you already train your back, chest or legs specifically on 5 to 6 days a week, then you can also integrate a butt day into your training program.

The larger the muscle area, the more demanding the individual workouts should be. Your physical appearance will be more aesthetically pleasing and attractive with a pronounced butt, which is encouraged by butt day. If you are participating in posing, then the appearance of your gluteus muscles can be crucial for success or failure. Nevertheless, you also need to pay attention to your diet, as only an intense training program is not enough for muscle building alone.

6 tips and techniques for a pronounced and shapely buttocks

• 1 - The goal of a gluteus workout is to work the individual gluteus muscles, such as the gluteus maximus or gluteus medius, but not to work the entire lower body. During an intense gluteus workout, you should feel the blood flow into the gluteal muscles. If you only try to train the lower body such as the harmstrings or the thighs, then you will not be able to train the large gluteal muscles in a concentrated way, which will result in an inefficient training method for this muscle area.
• 2 - On a butt day, you should start the workout with a few sets of Hip Thrusts (back on a bench) or Glute Bridges (without a bench). Train with quickly executed movements and take a break when you feel a strong contraction in your gluteus muscles. The goal of these exercises is to pump as much blood as possible into the gluteal muscles.
• 3 - Butt-Day is not meant for you to just lift the barbell from A to B with an ordinary weightlifting routine. The most important thing is pumping, which means that you concentrate on the blood flow in the muscle. You should feel the muscle in the movement. Make sure you have a correct position under the barbell so that the movement and technique can be executed properly. The weight is incidental at the beginning and should be slowly adjusted to the current performance level.
• 4 - On a training day for the lower body (legs) you should start with a so-called "glute-intensive" exercise, which intensively trains the gluteus muscles.... The bodybuilders use this technique to start the workout when you want to train specifically certain muscle parts. Thus, they always train first the muscles they want to build the most.
• 5 - You will be surprised how quickly your appearance will change positively when the ratio of gluteus muscle to the legs and lower body will change. Blood circulation is also improved by the trained gluteus muscles, which can also have a positive effect on fat burning.
• 6 - Nowadays, many people try to control their weight, calorie consumption or fat consumption with different apps. But for the control of a muscle building for the buttocks you should rather consult tools such as mirrors, photos or a trainer, so that you can get a clear picture of the visual change of your buttocks muscles.

The training program for a "Butt-Day".

The basics for a butt day workout program should consist of the Hip Thrusts and/or Glute Bridges workouts. Train 4 to 8 sets of 6 to 20 repetitions per exercise. Start with light weights and gradually adjust the training weight to the current training level. Even if you have integrated other workouts into your training program, you should always start with the aforementioned exercises on a "butt day". Over time, you will find out exactly which exercises work your gluteus muscles and which do not.

It is always important that you intensively feel the muscle stress with the selected training method. This will bring you the fastest success. If you start your glute training with a light weight, you can do 10 to 15 repetitions. You can reduce the number of repetitions by increasing the weight. You can also train with the standard workout of 3 to 4 sets of fixed 8 to 10 repetitions. A set training with light weights and the basics are definitely not wasted time.

Products for a crisp buttocks

To achieve the goal of a crisp and shapely buttocks is first of all a good training program is necessary, which is described above with the most important exercises. In order to grow the buttock muscles optimally, the muscles must also be optimally supplied.

Protein

Enough proteins form the foundation for the muscles. Our recommendation is the Whey Protein Isolate, which specifically contains few carbohydrates and fat. Alternatively, the All-In-One Shape Shake, which also contains interesting ingredients for an improved metabolism. We recommend 1 to a maximum of 2 shakes a day. Possible intake times are in the morning after getting up or after training.

Workout booster with creatine

Working through a tough workout several times a week can be draining. Pink Rush helps provide you with the energy you need. In addition, the Pink Rush contains the "Lean Gain Matrix" with a small portion of creatine. There are various proven studies that creatine is beneficial for muscle building. Optimal intake is 30min before training. Attention: contains caffeine, not suitable for pregnant women.

Glutamine

Glutamine shortens the recovery time after training and prevents muscle breakdown of the already built muscle. Here we recommend the glutamine powder Glutamine Zero. It contains no sugar and almost no calories and has a refreshing lemon flavor. 1 glass (5g powder) in the evening before sleep or immediately after training.

 

Summary

Big, strong gluteus muscles are a desired training goal in weight training and fitness, especially for women. However, keep in mind that intense leg training does not automatically give you strong gluteus muscles. If you have huge thighs but only a flat butt, then you should definitely train your gluteus muscles once a week. A butt day will not only tone your gluteus muscles, but will also make your overall look more shapely and attractive.