Building the back side, it something I would say most women want! I will say it doesn’t happen over night and can take time to develop. Here would be my top tips for great glutes!
-SINGLE LEG EXERCISES. – They isolate the muscle causing more tension to sculpt those nice legs and glutes!
-FOCUS AND SQUEEZE. – Focus on the movement and squeeze to concentrate on the muscle you are trying to work.
-TIME UNDER TENSION. – Pushing through you heals and keeping the muscles under tension will really help give your legs more definition and tone.
-THE RIGHT SUPPLMENTS AT THE RIGHT TIME. – I always make sure I am sipping on my BCAA’S (branched-chain amino acids) to fully power my muscles and deliver optimum performance.
-WEIGHTS. – Using weights during your training and not just using your bodyweight will give you amazing results and shape! Its good to mix it up- weights one day and bodyweight training later in the week.
-CARDIO. – This is not a favorite of mine, but it is a must. Doing cardio 2-3 times a week along with your weight training will help keep your legs and glutes tight while eliminating fat. I love doing HIIT cardio like sprints and stair master intervals.
-STRETCH. – I always start and end my leg/glute sessions with stretching or sitting in the sauna. If your muscles are not flexible and warmed up, you usually will not be able to get full range or motion.
-NUTRITION. – Having a well balanced nutrition plan is optimal for any fitness goal. It is important you are getting the right amount of protein and carbs when you are training legs and glutes. Feed your body! It’s the only way to build that shape your looking for in the backside.
-SLEEP/TAKING A REST DAY. – Recovery and rest when training any body part is just as important as training it.