Sun's out, buns out — with summer around the corner, getting a strong, athletic tush is a top priority for many gymgoers. If you want to see major progress in a few months, you also need to keep an eye on your nutrition, work on all the right muscle groups, and have a smart exercise plan, he told Insider. If you want a rounder, stronger butt like Law and Order star Christopher Meloni , you'll want to prioritize growing muscle. That means eating in a calorie surplus — or consuming more energy in the form of food than you burn off with exercise. However, other common summer goals, like getting more defined abs, require you to eat in a calorie deficit, which means consuming less than your burn through exercise.
Use these glute exercises to shape a better and bigger butt.
If your looking to get a bigger butt and a shapely physique like Jennifer Lopez you better work and while your at it do some glute exercises! From six pack abs to a big bottom a sexy body comes in many forms but it all comes down to the curves of our silhouette. We all want our butts to be as high, tight, round, and firm as those seemingly perfect celebrities but getting it is another matter. Making it very difficult to shape and tone. But not impossible. Our glutes are made up of three muscles the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is the largest of the three muscles that make up the buttocks. This is the muscle where you want to focus your efforts on specifically the the panniculus adiposes or the fatty layer just underneath the skin. The panniculus adiposes gives the rounded shape of your butt.
Blast unwanted fat and create a knockout butt with this two-phase program from Perkins. First, the "Wake 'Em Up" body-weight exercises are designed to light up your central nervous system and get your glutes primed and ready. Follow it up with the "Build 'Em Up" moves, which will challenge and stimulate your glutes to encourage muscle growth and rev your metabolism. Two to three times a week, perform three sets of each exercise for the prescribed number of reps, resting 60 seconds between sets. Do all three sets for each exercise before moving on to the next. Remember: The last two reps of every set should be tough, but not so tough that your form suffers. Lie facedown on the floor with your head supported by crossed arms, legs shoulder-width apart, core engaged a. Contract your glutes to lift your legs about 12 to 16 inches off the ground and bring them together to touch b.
Butt workouts shouldn't just be relegated to Instagram and TikTok routines. You need strong glutes if you want to lift heavy weights, perform well in just about any sport, and even improve your posture. When most lifters think of the glutes, they usually just consider the gluteus maximus, the larger glute muscle that plays a major role in hip extension. The glute minimus works in synergy with the medius and plays an important role in supporting pelvic stability in the gait cycle. You need to add some variety to your glute workouts in order to tackle the dynamic nature and different needs that the glute maximus, medius, and minimus have. So yeah, it's past time to give your glutes some extra TLC. Your pants will fit better, you'll get a spring in your step, and you might just get a little extra attention when you hit the town.