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 gluteus maximus.
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
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 gluteus maximus. By utilizing a variety of different strength 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.
Squats are single-handedly the best 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.
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.
Lunges are an excellent exercise that target all of the gluteus muscles, especially the gluteus maximus. 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.
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.