A person’s backside has some of the largest and strongest muscles in the body called the gluteal muscles (glutes). These are the gluteus maximus, gluteus medius, and gluteus minimus which are known for their power and strength.
Glutes vary in shape and tone and there are ways to help boost the size and shape of these muscles if you desire to.
Below are some strategies to boost your glutes
- Targeted exercises
Can help to boost the shape and tone of your butt, although it takes time to see results. It is however preferred because the individual gains the benefits associated with moderate to intense exercise which have shown to improve longevity , enable good sleep, improve concentration and breathing etc.
Many types of exercises and workouts can help boost the size, shape, and firmness of your booty. If you’re unsure of what types of exercises will work best for shaping and firming your butt, be sure to talk to your personal trainer. Start out slowly and as the exercises get easier to do, you can increase the pace.
2. A padded shapewear undergarment
It is designed to lift and enhance what you already have but is temporal and may not have long term benefits though it is great for the occasion.
3. Butt enhancements
Some people turn to butt lifts and implants to increase their curves as well as volume and shape their rear end. These are elective cosmetic surgical procedures and can be costly.
Butt or glute implant involves a doctor placing a silicone implant in the buttocks to add volume to that area.
A butt lift or injectable implants are less invasive which involves injecting a dermal filler or fat transfer into the desired area adding more volume and shape to the backside.
Targeted exercises to boost your glutes
10 minutes warm up
Squats help to strengthen your glutes, hips, quads, hamstrings, and calves.
If you have issues with your knees, ankles, and hips, or you struggle with balance, speak to your health care provider or a physical therapist before trying squats.
- Stand in a squat position with your feet slightly wider than shoulder-width apart and arms at your sides.
- Lower your body until your thighs are parallel to your knees as if trying to sit on a chair. As you squat, move your arms out in front of you and the two palms together.
- maintain soft, bent knees, and repeat.
- Complete 3 sets of 15-20 repetitions.
lunge are an excellent exercise for building, toning and shaping the glute muscles while also targeting the quadriceps and improving your balance.
- Stand with feet about hip-distance apart. Step forward about 2 feet with your left foot.
- Bend your left knee toward the ground until it’s parallel to the floor. This is the forward lunge position.
- Pause and hold this position for a few seconds.
- Repeat the lunge with the right leg.
- Repeat this lunge pattern, alternating legs for 20 repetitions (10 for each leg).
- Complete 2 sets of 20 repetitions. It an be done as a walking lunge or even done with weights
Donkey kicks target your glutes in a way many other exercises can’t. They focus solely on all three of your glute muscles and are a great move for targeting and giving it the lift you desire.
- Position yourself on all fours. Keep your knees hip-width apart, your hands flat on the floor under your shoulders, and your spine neutral.
- Brace your core, then lift your right leg off the floor, keeping your right knee bent and your foot flat.
- Use your glute muscles to push your foot toward the ceiling. Pause and squeeze at the top. Make sure your pelvis and hips remain pointed toward the ground.
- Return to the starting position.
- Complete 15 reps on each leg for 3 sets.
Lie on your back with your knees bent and feet planted on the floor. Place your arms at your sides with palms flat on the ground.
- Contract your abdominals and gluteal muscles, press your feet into the floor, and lift your hips off the floor. Your body should form a straight line from your shoulders to knees.
- Pause at the top for few seconds, then slowly lower to the starting position.
- Complete 3 sets of 15 – 20 repetitions.