With celebs like Beyoncé, Jennifer Lopez and Kim Kardashian rocking it on Instagram and strutting their stuff at the Met Gala, it seems like everyone wants a big butt these days. While a big derriere may not be suited for everyone’s body type, there’s no denying that most of us could benefit from a slight butt lift.
“The glutes are made up of three muscles: the gluteus maximus, the gluteus medius and the gluteus minimus,” explains Rochelle Boykin, a certified fitness fanatic and founder of fabfitparty.com. “The gluteus maximus is the largest muscle in your body, and it creates the overall shape of your butt. Not only does the butt help you raise and lower your body, but it also helps support your body when standing and it helps you balance when standing so don’t neglect the gluteus!”
Without further ado, here are seven tips from Rochelle herself to help you achieve the backside you’ve always dreamed of!
1. Don’t ignore anything. Like any other muscle in the body, you can increase the muscle mass of your gluteus by working out. By working all three of the gluteal muscles, you can shape the butt and make it super perky so don’t neglect the medius and minimus muscles.
2. Switch it up. The glutes are made of slow and fast twitch fibers so alternating workouts will help build the butt and shape it. Alternate sets of weights with low reps and sets of just using your body weight with more reps. Think of low weight-high and high weight-low reps. Try alternating your glute exercises 2-3 times each week at the minimum.
3. Lift the legs. Get on all fours and make sure the back is straight. Engage your core and lift one leg so that it’s parallel to the floor. Lift the leg even higher while keeping it straight and imagine you are painting the letter “S” on the wall behind you. Lower the leg and repeat with the opposite leg. Alternate the legs for 10 reps. This exercise works the outer and center glute muscles.
7 Booty Building Basics From Fab Fitness Founder Rochelle Boykin (VIDEO) was originally published on blackdoctor.org