Top Exercises for Better Glutes
(Get Rid of Mom Butt!)
I was pretty upset (and self conscious) when I started seeing my butt shrink post-baby 😳
But Moms, fun fact is that your fat tissue from your glutes gets utilized for breastmilk/nutrients for your baby! Plus, sitting more and poor posture can also lead to a pancake 😐
So here I outline the framework you need (those who aren’t Moms, you can follow these too!)
🍑Booty Myths:
Doing squats is the best way to build your glutes
You should do lower body several times/week
Light or bodyweight high rep exercises are the best
Here’s what you DO need for building glutes:
Consistent strength training
Proper exercise selection
Workout Intensity and overall volume
Optimal mind-muscle activation
Proper nutrition
Proper rest & recovery
🍑 TOP TIPS:
Make sure you properly warm up and activate those glutes (lightweight & band work are great here)
Focus on the basic compound exercises first, then utilize accessory movements.
Top exercises:
Deadlifts (all variations)
Hip thrusts
Wide squats
Elevated weighted bridges
Accessory moves:
Bulgarian split squats
Reverse hyperextensions
Weighted machine kickbacks
Machine abductions (multiple ways)
Lateral movements: side step ups, band walks, abductions
🍑MORE TIPS:
Focus first on muscle activation & form over the weight. But then once you have woken up those glutes…
Lift heavy…Heavier than you think. Your glutes are the largest muscle in the body-you gotta challenge them to have em grow!
Squeeze your glutes. I mean REALLY contract, every rep, make each one count! Consider trying exercises barefoot to have better contraction.
Use supersets, drop sets or other techniques like pause or temp reps. Keeping “Time under tension” will increase the exercise intensity.
Stay consistent. Train hard, and do it on a regular basis. Pick a few exercises & get good at em!
I’m here to help women be strong, fit and confident in their bodies, whether you’re a busy professional, mom to be, or seasoned mama!
It can be hard to navigate what to do – but the good news is that you DON’T have to do it alone…and you CAN feel like yourself again!
👉This is why I am here – to help educate and empower you on WHAT to do and HOW.
My Women’s Wellness Academy is a online program designed to give you the tools, support & accountability, from a health & fitness professional, but also a REAL mom who GETS it 🙋🏼♀️
1:1 Coaching and Program Inquiries:
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