Is it easy to round the buttocks?
You’re always hiding it, covering it up, or laughing at it, but how much time do you actually spend sculpting your butt? Not enough.
Virtually every time you stand up, your glutes and hamstrings are hard at work. The problem is, like most busy women today, you’re probably spending more and more time with your butt parked in front of a computer or flat screen.
It’s a shame, since the glutes are the largest (and possibly most powerful) muscle group and therefore a calorie burner and metabolism booster… as long as you use them. If you neglect them for too long, your glutes will become your body’s problem child: full of potential, but lazy, forgetful, and unmotivated. And it doesn’t look very attractive either.
Let’s not waste any more time, let’s see what exercises are to round the glutes:
1. Cable back kick
Attach the ankle strap to your ankle. Maintain a vertical position with your upper body. Grip the sides of the cable machine and push your leg back, no higher than waist level, and slowly bring it back with a slight forward bend at the knee to finish. The key to this movement is to slowly squeeze your glutes as you push your leg back.
3 sets x 8-12 reps each leg.
Rest for 20 seconds.
2. Overhead kettlebell squats (7 to 10 kg)
Start the movement by holding a kettlebell with both hands at waist height. When you’re ready, engage your core, lift the kettlebell overhead, and squat down parallel to the floor. The key to this movement is to engage your stomach, lock your arms overhead, and exhale as you squat down. Perform this movement with your toes pointed slightly outward, shoulder-width apart. Keep your arms fully extended overhead until you’ve completed all the reps for that set.
3 sets x 15 reps.
30 seconds rest.
3. Dumbbell lunge (5 to 10 kg)
Begin the movement by holding a pair of dumbbells. Make sure to keep your elbows tucked in by your sides. As you begin, step one leg forward into a 45-degree lunge position while maintaining a vertical squat position. The key to this movement is to rise from a vertical position while lowering your knee into a straight line. Hold the position for a few moments and return to the starting position.
3 sets x 12 reps.
30 seconds rest.
4. Dumbbell or kettlebell lifting (8 to 12 kg)
Start the movement with the dumbbells (or kettlebells) at waist height. Maintain good posture with a slight bend in your knees and slowly lower the weight to the front of your calves and back up. The key to this movement is to keep your back straight and lower the weight slowly and steadily.
3 sets x 15 reps.
30 seconds rest.
5. Speed skaters
Start the movement by stepping one leg to the side and the other back. Do this by hopping sideways, then do the same to the other side. The key to this movement isn’t speed, but rather balance and coordination.
3 sets x 40- to 60-second intervals.
30 seconds rest.
6. Balance Ball Glute Bridge
Begin the movement lying on your back with your heels resting on top of the balance ball. As you push down on the ball with your heels, pull the ball toward you and lift your hips up, then slowly lower them and let the ball return to the starting position. The key to this movement is to keep your shoulders flat on the floor and squeeze your glutes as you lift your hips. The game is slow and steady.
3 sets X 40-second intervals.
20 seconds rest.
7. Dumbbell step-ups (7 to 10 kg)
Start the movement by holding the dumbbells at arm’s length. Place one leg on a platform or bench and step onto the bench. The key to this movement is to push through the toe of your opposite foot into the floor before lifting and keeping the weight on your heel on the bench as you lower yourself. Perform all reps on one side before switching legs.
3 sets x 10-15 reps.
20 seconds rest.
Did you find this article about these movements to round your glutes interesting? Please share it!
