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The squat and its many variations develop the glutes.
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The butt consists of three main muscles, which include the gluteus maximus, medius and minimus. While men tend to store fat on their stomachs and back, women gain weight around their hips and buttocks. You can perform a variety of exercises -- squats, lunges, step-ups, hip extensions and hill sprints -- to build and sculpt your glutes and help you to achieve a butt crease, or gluteal fold. In addition, engage in cardio training and follow a sound nutritional plan to remove the fat around the crease and allow it to stand out.
Play Ball With Your Hips1.
Perform a hip extension in either the prone or supine position with an exercise ball to firm the glutes. Begin the supine version by lying on your back and resting your calves on the ball with your toes pointing up. Extend your arms to your sides, palms facing up.
Exhale, contract your buttocks and raise your hips up and off the ground until your body forms a straight line from your ankles to your shoulders.3.
Inhale and return to starting position. Perform 15 reps for one or two sets, resting 30 seconds between sets.
Squat to Round and Crease1.
Do loaded squats to work the glutes, hamstrings and quads and to release anabolic hormones - testosterone and growth hormone -- which build muscle mass for a rounded look and more of a butt crease. Begin a dumbbell squat by standing with your feet shoulder-width apart and your knees slightly bent. Hold the dumbbells with your arms extended by your sides and your palms facing your body.2.
Contract your abs, inhale and then bend your hips and legs to lower into the squat position, in which your thighs are parallel to the floor. Push your hips back, keeping your back straight, your chest lifted and your head up.3.
Exhale and straighten your legs and body back to the starting position. Perform 15 reps for three sets.
Hit the Hills Hard and Fast1.
Perform uphill sprints twice weekly, combining a cardio workout and resistance training to burn calories while pumping up your glutes. Find a steep hill that extends at least 40 yards, advises the Breaking Muscle website.2.
Warm up with 10 to 15 minutes of light cardio, calisthenics and dynamic stretches. Consider such exercises as arm and leg swings and circles, burpees, jumping jacks, knee-high skips, butt kicks and body-weight squats. Perform five to 10 reps of each exercise for five sets.3.
Sprint up the hill at about 75 percent of your maximal effort, thrusting your knees high up and keeping your hips moving forward. Bend your arms at 90-degree angles and pump them up and down. Focus on pushing off the ground with the balls of your feet on each stride. Keep your chest up and gaze forward.4.
Perform five sprints, walking down the hill to recover after each sprint. Avoid running back down the hill, which may put excessive pressure on your joints.5.
Finish the workout with a 5- to 10-minute cooldown. Gradually progress the workout by adding one or two sprints on a weekly basis until you can do 20 sprints.
- Exercise ball
- If you're just beginning a fitness regimen, you may opt for a moderately intense cardio regimen instead of hill sprints to burn calories. Burning calories can help you create a calorie deficit, which is needed to burn fat. Doing 30 minutes per day of cardio activity, such as jogging, rowing or swimming, will help you to manage your weight, according to Harvard Medical School. To burn more calories to aid in weight loss, you may have to boost the duration of your cardio to up to an hour daily.
- Perform butt squeezes throughout your day, contracting your glutes for 10 to 30 seconds. While isometrics won't yield the same results as resistance training, it'll help to condition your glutes.
- Avoid crash diets in which you drastically reduce caloric intake, which only puts your body into starvation mode and slows down your metabolism. Perform five to 10 minutes of light cardio before doing resistance exercises to warm your muscles and lower the risk of injury.