Long before I became involved as a working fitness model, I longed for a statuesque physique with little or no glutes, so that I can strut my "stuff" on the catwalks of Milan, Italy. (And then I woke up!) I am certainly not the statuesque type as I stand 5' 5". I am of Latin decent and possess protruding glutes, which comes with the territory most of the time if you're Latina.
But I am thankful for my body and glutes because I am able to appreciate my body and learn how to achieve goals to improve my body shape at my height. Today, I would do nothing to change my body, except maintain and improve it! Let's face it. There's always room for improvement. I will share my secret to the journey on having great glutes.
What Is The Ideal Butt?
Like many women today, I had bought into the myth that it was better to be taller and shapeless for admiration. There are way too many magazines promoting this "ideal" body type.
I had once taken for granted my smaller framed, shapely physique, including my glutes. With that being said, years later, I picked up a fitness magazine and became inspired to tighten up what I considered somewhat of a curse in my earlier years... my bottom! I had an obvious round bum that no matter how hard I exercised it was still very noticeable! Now, thanks to fitness and health conscious publications, I am finally able to accept one of my best "assets".
While discovering what it is like to be physically fit, I became motivated to train harder and focus on building my upper body, which was slightly smaller than my lower half. Nonetheless, I focused on tightening my legs, thighs and glutes. I began to educate myself on how to exercise and target certain body parts by setting goals. I knew I had to build certain areas and slim down (tighten) other areas.
If you are born with a round bottom, more power to you! Even so, maintaining your shapely bottom is something you must consider if you don't want gravity to take its toll. Or worse yet, having a great bottom in a pair of tight jeans is hot, but cellulite at the beach or in the bedroom is not. If you don't have great glutes, don't despair because it is very possible to develop nice glutes through diet and a proper exercise program tailored to fit your body.
Training and nutrition is where the process to great glutes begins. Eating whole foods and drinking plenty of pure water, along with the right exercise program is essential for a tighter bottom that is free of cellulite.
Getting Rid Of Cellulite!
Cellulite is simply fat cells, water and toxins accumulated (trapped) under the tissue beneath the skin causing that "cottage cheese" appearance. Staying away from processed foods, dairy, refined sugars, excess alcohol and caffeine, preservatives and saturated fats are all smart starts. But whether you want to lose fat, build muscle or rid yourself of cellulite, your workouts must be on target!
Lifting weights can do a number of things such as tighten, trim and build muscle. It depends on what your goals are. No, you won't get "bulky" if you train and eat right! Many women fear getting bulky and bigger bodies through weight training. You will actually lose size by lifting weights. This is what I do to maintain a tighter, rounder bottom along with a pair of legs to match! Make sure you hire a referred certified trainer if you are not sure what to do.
I divide my leg workout into two separate days on a weekly basis, incorporating my glutes in both workout sessions. I weight train my legs/glutes twice a week. On my off days, I may do lunges with no weights or activities such as rollerblading, hiking, walking, etc. I train my hamstrings, calves and glutes on the first day. On a separate day I train quadriceps and a variation of exercises for my glutes and overall legs. I always begin any workout program by stretching for 10-15 minutes. In addition, I make sure I engage in cardiovascular activity at least five times per week for no less than 30 minutes to stay lean.
My Great Glute Workout Routine
My first weekly leg and glute workout routine is:
Dead lifts (4-5 sets of 12-15 reps)
Leg curls (3-4 sets of 15 reps)
Forward Lunges (5 sets of 20 reps)
Squats (3-4 sets of 15-20)
Click here for a printable log of week one!
For the next couple of days, I allow muscle recovery and I train upper body. Meanwhile I stretch out any soreness in my legs and glutes on my days off.
Separate (2nd) day of the week:
Leg Extensions (3-4 sets of 15 reps)
Backward Lunges (4-5 sets of 20 reps)
Leg Presses (4-5 sets of 15 20 reps) I increase weight with each set.
Stepping on bench with light weights (3 sets of 20 reps)
Click here for a printable log of week two!
My variations of cardio workouts that help me maintain tighter legs and glutes include:
- Bike
- Stairmaster/Precor
- Walking/uphill
- Jogging/Sprinting
- Rollerblading
- Hiking
- Snowboarding
- Climb up/down bleachers
- Surfing
- Dance lessons/classes
Fortunately, in the fitness and bodybuilding industry and recently Hollywood, it is a glorious blessing to possess great round glutes! And thanks to J-Lo, now everyone wants a butt, too!
'HOW MANY CALORIES ARE YOU BURNING' DATABASE!
Disclaimer
The information contained in this article is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. The information contained in this article is not meant to provide medical advice. Specific medical advice should be obtained from a licensed health-care practitioner. Carmen Garcia and/or her likeness will not assume any liability, nor be held responsible for any injury, illness or personal loss due to the utilization of any information contained herein.