The truth is, the appearance of your butt is partially out of your control, says Harley Pasternak, celebrity trainer and Fitbit ambassador. Pasternak also notes that how you've used your glutes throughout your life may also dictate the natural development of your butt.
Now for the good news: Just because you can't necessarily battle the natural curve of your booty doesn't mean you can't amp up the assets you have, he assures. Plus, there are so many benefits of developing a strong, toned tush that go beyond how it fills out your jeans. Having strong glutes can make you a better runner, improve your posture, and more. So genetics aside, what else could be stalling your dream derriere? There are other little errors that people unknowingly make that can take the emphasis off of the glutes, Pasternak says.
Make these exercise and lifestyle adjustments to accelerate your results. Don't rely on the same old butt exercises Certain moves that we often associate with the glutes actually recruit other large lower-body muscles namely the quadriceps to do most of the work. Instead, Pasternak recommends focusing more on unilateral movement, or working one side of the body at a time so that other large muscles in both legs don't dominate. Moves to work into your butt routine: But you should be doing more with your cardio than steady treadmill runs if you want to zero in on the glutes, he says.
Instead, opt for walking or sprinting. Sprinting requires your knees to lift higher, which also fires up the glutes," Pasternak explains. For even more effective butt-targeting cardio, add incline. After a period of being sedentary and especially before going from desk chair to workout , Reavy suggests doing these three exercises to help lengthen the front of your body and re-activate the glutes: Start in a split stance, with one foot slightly behind you and the heel slightly raised.
Reach back with the arm of the same side and place your fist on your sacrum. Lean back as far as you can and hold for a few seconds. Repeat the movement on the other side. Do about 10 reps on each side, bending back as far as you can each time. Lay on your stomach and put a lacrosse ball under your psoas.
Allow your bodyweight to release onto the ball as much as possible without pain and lay until you feel your hip flexor relax. Put your shoulders on a flat bench, heels on the ground. Using your glutes, lift your hips up to a bridge position, hold for a few seconds and lower your hips.
Reavy suggests putting a resistance band around your thighs for added challenge: Do three sets of 10 to 15 reps.