Media today bombards us with the message that we must do endless amounts of cardio to stay trim, that we must live off salads and low fat foods and that we must spend our days teetering around in 6-inch heels - but where has that left us?
It has left us still longing for the perfect glutes. As an aspiring bikini competitor, I know the importance of building strong glutes; so here are my top tips:
1. Up the frequency of your Glute training
It can be particularly difficult to specifically train your glutes for a whole workout so I like to have two leg days but make sure that one of them includes more glute specific exercises like the glute ham raise or glute bridges.
2. Squat and squat some more
Every good routine should include the squat in some shape or form. This compound lift has many variations so is the perfect exercise for the beginner right through to the advance lifter. Some variations of the squat are:
- split squat
- kettle bell squat
- jump squat
- box squat
- bodyweight squat
3. Glute bridges
As most of us spend the day sitting it is important to include exercises in your routine that will help to activate your glutes and increase the blood flow to that area. The glute bridge is one of my favourite glute activation exercises. To perform this exercise, first sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders. To progress, you can place a weight plate or barbell on your hips.
4. Eat to grow
The glutes, like any other muscle, need fuel to grow. Therefore you need to make sure you are eating for muscle growth. Many women tend to crash diet by dropping their calories too low and too fast. This puts the body under a vast amount of stress which in turn causes your system to try and protect the reproductive system. Therefore causing you to hold onto large amounts of fat around your hips and glutes.
5. Last but not least be aware of the types of shoes you are wearing
Constantly wearing heels will leave you quad dominant and will restrict blood flow to this area. This restriction halts the mobilsation of fat in this area so try slipping into some comfy trainers from time to time! Any excuse to go shopping for a new pair :D
Combine these tips and you’ll be squeezing your perfectly formed derriere into a tight pair of jeans in no time. Happy lifting!