Summer Booty...It's Not Too Late
With summertime already upon us, some of us are all scrambling to look for the best ways to improve our physique. You might be planning to attend weddings, parties, and other celebrations, and you will want to look your best. That is why we've put together this very simple summer booty workout guide.
Let’s start off by checking out the best exercises for targeting the glutes, hamstrings, and calves - these will be the best muscles to improve for a great posterior leg.
Highly underrated and underutilized, lunges are one of the better exercises for hitting the hamstrings and glutes. You can make them more difficult by using more weight or trying an exercise called the Bulgarian lunge.
• Try doing 8-12 lunges in each set and include three or four sets in your workout.
Primarily, the Romanian deadlift (lifting barbells) will be the best exercise you can use to target the hamstrings and glutes. This exercise strengthens both your core muscles and your lower body.
• To make this exercise more difficult, you can utilize a lift to increase the range of motion (deficit deadlift).
• You can also use a single-leg deadlift to specifically target one leg and train out muscle deficiencies.
3. Bridging exercises
The last and most popular exercise is anything in the realm of bridging the hips. To do this exercise, lay down on the floor face up, with your knees bent, and lift your hips until you form a “bridge” (straight line) from your knees to your shoulders.
• This will force your body into hip extension which will help to perfect the exercise and enable the best state of growth in the glutes.
• As a bonus, these bridging exercises also strengthen your abs.
• Add weight. A 20-pound dumbbell on your hips is fine for starting. Keep the repetitions under 12 and the weight high (you can use a smith machine if needed) to force the glutes into mass development.
If you are unclear about any of these exercises, YouTube has plenty of videos that show you how to do these moves.
What to Eat
Developing the glutes, or any muscle, is a case of training hard and ensuring your muscles are getting all the necessary fuel to increase performance. You will want to eat a balanced diet that emphasizes unprocessed, whole foods.
This means eating a diet rich in protein, complex carbs, beans, nuts, vegetables, and fruit.
If you are looking for a leaner look, you can increase your protein content and limit your consumption of fat.
Those looking for a plumper look can in
crease their intake of high-fiber carbs and add moderate amounts of fat.
For Your Best Results
At the end of the day, increasing the size of the glutes is all about consistency. If you can ensure that you are always putting more and more stress on these muscles (through resistance training), you will find success in the growth and tone of the posterior leg.