Ultimate Toned Butt Workout Plan 2019
When women talks about fitness, the first question in their mind is always “how to get a sexy booty?”, and it’s completely understandable.The comeback of ‘Skinny Jeans’ has ensured that more women and men are now focused on toning, tightening, and lifting their butts.
However, a shapely backside does more than make your jeans look great. “Having strong glutes will make sure that all the muscles are firing in the way that they should be,” says Lewis. Gluteus maximus, gluteus medius, and gluteus minimus are themain parts of the glutes.
In order to get that perfect shape of booty, we need to hit all these three parts of our glutes. This complete workout plan for your glutes will help you get that booty of his/her dreams.
Now let’s jump right into our plan.
I have seen people performing butt exercises completely wrong, if you want to achieve your fitness goal, the most important part is to perform every exercise correctly.
In order to achieve a flaunt-worthy behind, you have to shake up your squat exercises by performing different versions, and powering through different exercises that work your glutes from every angle.
The gluteal muscles, some of the largest, strongest in the body, make up the buttocks. Easily sculpted and toned through moves like lunges, deadlifts, leg presses, and stair climbing, your glutes require more than a few basic squats to reveal themselves.
This workout plan includes all the exercises that target every part of your butt.
1. Lateral Step Outs – 4 sets of 12 reps
This exercise targets both the lower body and the glutes directly. This exercise will increase your leg and butt strength.
2. Squats – 3 sets of 12 reps
This exercise work your entire lower body, particularly the glutes, quads, and hamstrings. Squats shapes and strengthens the gluteus maximus — your biggest butt muscle. You can also add in some weight for better results, add in a dumbbell of 3-5 kg.
3. Straight-Leg Dumbbell Deadlift – 3 sets of 12-15 reps
This is one of my favorite, this exercise burns the fat and gives a perfect rounded shape to your butt, be sure to choose a weight that challenges your muscles. If you feel like you can easily do more than 8 reps, you need to use heavier dumbbells.
4. Jump Squat – 3 sets of 8-10 reps
This intensive exercise raises metabolic rate, meaning you’ll keep burning fat for hours after your workout is over. The movement targets your glutes, hamstrings, and quads.
5. Reverse Lunges – 3 sets of 12-15 reps
A great functional exercise, reverse lunges really target your glutes, hamstrings and quads together as a unit. Strengthening all the muscles together will help to create lean, sexy, yet balanced, muscle tone.
6. Straight-Leg Deadlift – 3 sets of 12-15 reps
This one is the bomb. Heard about the “bum smile”? It’s the line where your bum meets your hamstrings. Straight-leg deadlifts target that area to define your “smile.”
7. Kettlebell Swing – 4 Sets of 12-15 reps
You can also use dumbbells instead of kettlebell. This exercise gives that firmness to your butt. One of the must have exercise in your butt workout plan.
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It’s a fact that, workout without a good diet plan is a complete waste of handwork. You should eat at-least 3-4 healthy meals a day. Eat foods that are rich in protein and low in fat.
In today’s life it’s hard to get enough time for cooking healthy meals, add in some extra protein in your diet through supplements. Checkout this complete guide on supplements.
You need to sufficient amount of good sleep, it is very important for muscle recovery and growth. Make sure you get at least 7-8 hours of quality sleep per day.