Want to get strong, defined glutes? Squats may be a good start, but they won’t bring you all the way there. Building and strengthening those hard-to-tone muscles effectively requires a more purposeful strategy. which is why trainers have been exploring better ways to help fitness enthusiasts reach their goals. Fortunately for us, numerous research and real-life applications have resulted in five efficient methods that put squats on notice. Go further than what’s expected with these strategies for maximum results. Follow these five essential tips to achieve that booty you have always dreamed of.
Incorporate Exercises That Activate the Glutes
Exercises that directly target the muscles of the glutes are essential when looking to increase size and strength. These exercises include hip thrusts, single-leg Romanian deadlifts, and kickbacks. They help to target the gluteus medius, gluteus minimus, and tensor fasciae latae – three of the key muscles that make up our derriere – in a way that squats alone cannot achieve. For those looking to build their booty, these should be an essential part of any workout routine. Include them two or three times a week to start seeing serious changes.
Concentrate on Progressive Overload
To see gains in muscle size and strength, you need to challenge your body by progressively increasing the demand placed on it over time. When it comes to working out your glutes, this means adding weight, reps, or sets as you get stronger. For instance, if you’re doing hip thrusts with just your body weight, eventually you’ll need to add some extra weight in the form of dumbbells or a barbell to keep seeing results. The same goes for reps and sets. If you’re able to do more than 12 reps of an exercise without feeling fatigued, it’s time to increase the weight. And if you can do three sets of an exercise without feeling like your form is suffering, it’s time to add a fourth set. By constantly challenging your muscles in this way, you’ll ensure they continue growing bigger and stronger.
Master Posterior Pelvic Lift
Achieving proper posterior pelvic tilt (PPT) is essential for both preventing lower back pain and achieving maximal muscle activation in the glutes. Unfortunately, most people tend to have anterior pelvic tilt (APT), which puts them at a greater risk for injury and limits their ability to properly engage their glutes during exercise. If you want to build a strong backside, focus on mastering PPT by tucking your tailbone under and contracting your abs so your pelvis moves into alignment with your thighs. Doing this will not only help prevent lower back pain but also ensure that you’re getting the most out of every rep of every exercise.
Follow the Rule of Thirds
The rule of thirds is a training method that states that one third of your workout should be dedicated to mobility and flexibility work, one third should be dedicated to strength work, and one third should be dedicated to conditioning work. This method ensures that you’re not neglecting any important aspect of fitness and helps prevent injury by keeping your muscles supple and strong while also preparing your cardiovascular system for endurance exercise.
Do Not Forget About Nutrition and Recovery
As with any fitness goal, achieving the booty of your dreams won’t happen unless you’re eating right and giving your body enough time to recover between workouts. Make sure you’re consuming enough protein—aim for 0.7 grams per pound of body weight, as well as healthy fats like avocados, nuts, and seeds so your muscles have the nutrients they need to grow bigger and stronger. And give yourself at least 48 hours of rest between leg workouts so your muscles can properly recover before being worked again.
What You Wear During Workouts Matter
When it comes to workout clothes, many women choose items that fall somewhere in the middle, opting for comfort and style in equal measure. It’s true that moisture-wicking fabrics designed to aid recovery are great investments, but ultimately how we feel in our threads is paramount, too.
So, does what we wear have an impact on our gym experience? According to research, the answer is yes. Studies have found that there’s a direct link between our physical performance, attitude, and risk of injury, to the clothing we choose to wear. A good pair of activewear has the power to boost motivation and confidence, which can go a long way when it comes to your overall fitness journey.
Quality gym ensembles from Kate Galliano are important to have when you’re getting your booty workout on. Our brand delivers no less than superior quality and stunning leggings, shorts, bras, and cropped tops, so you can look and feel confident. We utilise luxe fabrics that are sweat-wicking and breathable to keep you feeling comfortable from start to finish. The styles are also designed to fit all body shapes while giving full freedom of movement. And the last piece of the puzzle? Here at Kate Galliano, our on-trend designs will give you another reason to hit up that booty class. If you’re looking for premier athleisure for any kind of activity, check out our functional and lovely collections today. For any enquiries, you may also reach us at contact@kategalliano.com.
