Perfect Female Gluteus Maximus: Exercise Motivation and Inspiration
In the world of Kim Kardashian, Jennifer Lopez, and Beyoncé, women go crazy over a big, beautiful butt. Skinny is now out and fit and strong is in. Women spend countless hours now working their derriere to sculpt the perfect butt, but they are often doing it the wrong way. Let’s look at how to sculpt the perfectly tone but with gluteus maximus exercises.
Best Workouts for Women: Good Routines, Great Results
When toning your Gluteus Maximus, it is important to be realistic. Genetics play a big role in getting the perfect butt. Unfortunately, naturally thin women won’t be able to get a butt like Kim Kardashian, but with some hardcore gym sessions, they will certainly have some glutes to be the envy of the gym.
How to Get the Perfect Gluteus Maximus
In order to learn how to get a perfect butt, you’ll first need a small anatomy lesson. Your derriere is comprised of three muscles: the gluteus maximus, the gluteus medius, and the gluteus minimus. The gluteus maximus is the largest muscle in the body. The gluteus medius and gluteus minimus are smaller hip stabilizers.
To get the perfect butt, you need to target the glutes from all angles, but mainly the largest set via gluteus maximus workouts. By utilizing a variety of different strengthening gluteus maximus exercises, you can develop and shape each of the gluteal muscles to sculpt the perfect butt.
Exercises to Get a Beautiful, Toned Gluteus Maximus
Too many women work their bottoms the wrong way by spending way too much time doing cardio. While cardio is great for your cardiovascular system and your endurance, it really doesn’t do much for your glutes. If you want a butt like J. Lo, you need to hit the weights with effective gluteus maximus workouts.
Squats are single-handedly the best gluteus maximus exercises you can do to develop your glutes. Not only will you get stronger glutes from squats, but squats naturally release Growth Hormones and Testosterone that encourage muscle growth.
Squats come in all shapes and sizes so make sure you do a variety of squats to target all angles of your tush. Barbell back squats are an excellent way to work the butt, legs, and core, but make sure you go below parallel to ensure your glutes are engaged. Dumbbell squats and sumo squats are other great alternative squats to do at the gym. Single leg squats are a great addition to your gluteus medius workout as well by requiring stability of the non-working hip.
The single-leg deadlift works the glutes in more planes than a regular deadlift. If you’re new to strength training or deadlifts, then it is best to start with a regular deadlift and work your way up to the single-leg deadlift. In addition to working your gluteus maximus, single-leg deadlifts also work your balance and coordination, making it an effective gluteus minimus exercises.
Lunges are an excellent exercise that target all of the gluteus muscles, especially the gluteus maximus, which means they are a must in every gluteus maximus workouts. Static lunges, like forward or reverse lunges, are the most common form of lunges that women do with walking lunges as a progression.
Start with bodyweight lunges and once you have mastered the balance and strength required, start adding dumbbells for an additional challenge. To ensure you target all aspects of your bottom, make sure you do lunges in all planes. Side lunges are a great way to target your inner thighs so you can really work the whole package.
How to get a perfect butt involves more than just building muscle, you’ll also want to shed fat. While cardio alone won’t develop your gluteus maximus into a strong and beautifully toned muscle, it does help you reduce body fat and, done right, can help you build muscle. Climbing stairs — whether it’s the ten flight of stairs at work or the Stairmaster at the gym — at a steady pace can help you get that firm, round butt.
Trainer Tip: Love to run? Skip the long runs in the park. If you want to get a beautifully toned butt then you need to sprint. Have you ever seen a sprinter with a flat, saggy butt? Nope, because sprinting requires power and explosiveness that comes from the glutes and legs. To really get your bum moving in the right direction, wrap up your gluteus maximus exercises with a few sets of sprints — you’ll feel the burn and see the difference.
1. Kim Kardashian
The most famous booty of all time.
2. Khloe Kardashian
Because you know that good genes run in the family.
3. Jennifer Lopez
J. Lo made curves the next have thing in Hollywood. While Jennifer Lopez clearly has some good genes, she works hard for her booty, never skimping on her gluteus maximus workouts. She does lots of squats, lunges, and lifts weights.
Pop superstar Beyonce stays fit by high-intensity workouts like sprinting and kettlebell squats.
5. Jen Selter
Social media star, Jen Selter, made her butt famous. She shares plenty of motivation and fitness tips on her blog.
6. Sofia Vergara
Modern family star has always known she has had a great butt.
7. Nicki Minaji
Nicki Minaji has a beautiful hourglass figure. Dance is her go to cardio and she does heaps of gluteus maximus exercises like squats, lunges, and burpees to keep her juicy tush in shape.
Famous for her rock hard abs, Rihanna also has a great booty.
If you want to know how to get a perfect butt, just ask this Latin lovely. Shakira does a lot of dancing and lunges to keep in shape.
10. Pippa Middleton
Pippa Middleton’s butt became famous after her sister’s wedding to Prince William. This girl definitely knows how to stay fit and healthy.
11. Lady Gaga
Lady Gaga is not shy. She’s been showing off her hot booty since 2007.
12. Christina Aguilera
Popstar Christina Aguilera has struggled with her weight over the years, but she always loves her best in curves.
13. Bruna Rangel Lima
This Brazilian bombshell uses her glutes to her advantage. She offers glute workout guides on her website.
14. Yovanna Venture
Miami model, Yovanna Venture, is not afraid of squats. Her glutes are rocking!
15. Jessie Delgado
Your gluteus maximus is the largest muscle in your body. It’s important to work your glutes about three times a week as weak glutes can lead to injury.
16. Scarlett Johansson
Scarlett Johansson has one hot little booty. Prior to fitting into her skintight cat suit for The Avengers, she worked out seven days a week for 90 minutes.
17. Serena Williams
This curvy and strong tennis star has amazing glutes that work hard to win her titles. She also has a great sense of humor.
18. Marilyn Monroe
Even years after her death, every woman still wants to be her.
19. Blake Lively
She stirred the pot with her remarks about her butt, but she is definitely right – girl has a butt.
20. Eva Mendes
Constantly named as one of the sexiest bodies in Hollywood, Eva Mendes has embraced her curves.
21. Faith Leatherman
Lift heavy to really build glute strength.
22. Kate Hudson
Aimed with her own fitness clothing line, Kate Hudson has a great bum and abs.
23. Amanda Seyfried
Amanda Seyfried works hard for her bottom. She loves the elliptical, jump roping, and skate lunges. She even claims you can “bounce quarters” off her butt.
24. Megan Fox
Megan is naturally muscular, but she does a lot of resistance training and cardio to stay in film-ready shape.
25. Vanessa Williams
This multi-talented actress, singer, and fashion designer stays in shape with lots of single-leg squats.
26. Ashley Greene
Twilight star is constantly being spotted leaving the gym.
27. Rosario Dawson
Rosario Dawson stays in shape with yoga and spinning.
28. Heather Morris
Heather might have played not-so-smart Britney on Glee, but this actress and dancer plays it smart at the gym.
29. Kendall Jenner
Because no list is complete without another Kardashian sister. It’s all in the genes. Or maybe it’s jeans?
30. Mindy Kaling
One of the funniest woman on television has a great butt to match.