Let’s be honest: who wouldn’t want a nice, firm, round butt to show off on the beaches all summer, or in a pair of tight jeans, secretly enjoying being the envy of all? And I don’t mean the Kim Kardashian sort of butt which is practically cartoonish in its rotundness and fake almost to the point of silliness – not to mention expensive and dangerous. The average woman appreciates her assets as they are, but if she wants to make the rump she was blessed with into the best it can be through natural, safe methods then why not? What’s more, she understands that a rear-end that has been honed and crafted over time is one to be genuinely proud of once the results come streaming in – and stream in they will, if you follow the steps below. So whatever shape or size you have, however large or small, if you’re looking to perk it up and mould it to your desire then read on!
The first thing to bear in mind is that it is possible to grow your glutes. Unlike the hips which cannot be altered (regardless of what many Youtube videos may say) the glutes themselves can become larger with the right exercise and diet. So, if your butt is a little on the smaller side, glute-growth exercise will be of the most interest to you. If, on the other hand, your butt is in the larger area, you’ll be more interested in lifting and toning the glutes as opposed to growing them. All-over body weight loss is essential – if you are overweight, extra fat will sit on your buttocks and the muscle will never show through. So, you want to ensure your diet is in check first before tackling the exercise (though of course you can do both simultaneously). Cut out the junk, sugar, processed foods and limit alcohol, dairy and salt. Ensure you increase your protein intake, such as fish, lean meat, quinoa and eggs. A key rule of thumb is to avoid ‘man-made’ products and focus on ‘natural’ products, anything that comes from the earth. So, focus on fruits, vegetables, lean meat, fish, nuts, lentils and legumes. You should notice a difference both in your physical and mental well-being after even a couple of weeks of this.
The next step is exercise.
HIIT workouts – which only need to last between 10 and 15 minutes – are excellent for burning body-fat all over. Then you want to focus on strengthening your glute muscles. The glutes are made up of three major muscles in the body: the gluteus maximum, the gluteus medius and the gluteus minimus. Each one can be targetted to grow through the following exercises: Squats, lunges, hip thrusts, kick-backs, fire hydrant side-kicks and single-leg Romanian Deadlifts. Try 2 or 3 of them, 3 sets of 6-9 reps to make your butt bigger. After doing this for a few weeks, you can begin to incorporate weights. Start off with 2-3lb dumbbells or ankle weights, as the weights are what will empower the glutes to grow. If you simply want to lift and tone your glutes, do the same exercises but with more reps – 9 to 12. Slow, few reps will help the butt grow; fast, more reps will help it tone. Always ensure you have your posture correct as you don’t want to damage yourself, so speak to a gym instructor about performing the moves or, if you’re exercising at home, there are some fantastic Youtube personal trainers who can help you – Rebecca Louise, Lilli Sabri and Joe Wicks are particularly good trainers whose videos are very informative and helpful.
Finally, be consistent.
The glutes can take a long time to grow and tone. It’s a large muscle and requires patience, dedication and consistency. Don’t be disheartened if you don’t see results right away. It might be a couple of months before you notice your backside looking more perky and shapely; but if you follow these steps, eat well and exercise regularly, you will see these results and be very proud of yourself – not to mention enjoying a new wardrobe!