4 Exercises to Achieve a Rounder 🍑
In the quest for a rounder and shapelier butt, there are specific exercises that can help you achieve your desired results. These exercises, recommended by fitness influencer Diana Ruiz (also known as dactivebydiana), target the glute muscles to build strength and add volume to your buttocks. Let's take a closer look at these four exercises and how they can help you achieve a rounder derrière.
1. Glute Bridge:
The glute bridge is a classic exercise that primarily targets the glute muscles while also engaging the core and hamstrings. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Slowly lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement and then slowly lower your hips back down. Aim for three sets of 12-15 repetitions.
2. Bulgarian Split Squats:
Bulgarian split squats are a single-leg exercise that targets the glutes, quads, and hamstrings. To perform this exercise, stand with your back facing a bench or step. Place one foot on the bench, while the other foot is a few feet in front of it. Lower your body by bending your back knee until it almost touches the floor, while keeping your front knee in line with your ankle. Push back up through your front heel to return to the starting position. Aim for three sets of 10-12 repetitions on each leg.
3. Hip Thrusts:
Hip thrusts are another great exercise that effectively targets the glutes. Position yourself with your upper back resting against a bench or elevated surface, and place a weight or resistance band above your hips. Bend your knees and plant your feet firmly on the ground. Thrust your hips upward by driving through your heels until your body reaches a horizontal position. Squeeze your glutes at the top and then slowly lower your hips back down. Aim for three sets of 12-15 repetitions.
4. Fire Hydrants:
Fire hydrants are a simple yet effective exercise that targets the glute medius, which helps with hip abduction and stability. Start on all fours with your hands directly under your shoulders and your knees under your hips. Keeping your knee bent, lift one leg out to the side, maintaining a 90-degree angle. Lower your leg back down and repeat on the other side. Aim for three sets of 12-15 repetitions on each leg.
Incorporating these four exercises into your workout routine can help you strengthen and shape your glute muscles, leading to a rounder and more defined buttocks. Consistency is key, so be sure to perform these exercises regularly and gradually increase the intensity or weight as your muscles progress. Remember to consult a fitness professional before starting any new exercise program to ensure proper form and technique. Now you're one step closer to achieving your dream derrière!