4. Deadlifts. Grab your weights for this one. With the feet parallel and hip distance apart, take each dumbbell in your hands. Slightly bed your knees and lower your upper torso at the hip while keeping the back straight – the upper torso should be almost parallel to the ground – and pause. Squeeze the gluteal muscles and raise your upper body back up to standing. Your back should never arch or bend for this exercise – you’re using the butt to lower and lift your upper body. Do three sets of 10 reps.
5. Squat and lunge. This is everyone’s favorite exercise for the glutes because it’s simple and it works. In both the squat and lunge, you’ll work the muscles more if you focus on a pull-push action. Pull the glutes down and back in the squat position and squeeze and push the glutes to raise the body to standing. Engage the glute muscles in every exercise you do and you’ll start to see results.
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6. Hit the stairs. Don’t be afraid of the Stairmaster or the bleachers at your local track. Those stairs are one of the best ways to build and shape your butt. All three of your gluteal muscles work when climbing stairs and you’re lifting your body weight and building your muscle endurance. You’re also getting a great cardio workout at the same time so you’re strengthening your heart muscles and your gluteal muscles.
7. Don’t overdo it. Recovery days are necessary to let your muscles recover and grow! Also, don’t forget to stretch your booty. Stretching helps quicken muscle recovery and decreases muscle soreness.
To contact Rochelle visit fabfitparty.com and go follow her on Facebook at facebook.com/fabfitparty, Twitter at @labellerochelle and on Instagram at @labellerochelle.
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7 Booty Building Basics From Fab Fitness Founder Rochelle Boykin (VIDEO) was originally published on blackdoctor.org
