It seems like with the rise of social media came a thousand new ways to refer to a flat butt, skinny legs, and weak arms but perhaps the most offensive (and accurate) of these terms is pancake butt! Unfortunately, pancake butt can happen to the best and brightest fitness stars and in some cases, these flat butts are reaching epidemic proportions. While your favorite celebs are busy hawking butt-enhancing creams and turning to “butt-lift” surgery to get a better butt, all you need to start rocking a round booty is a few glutes exercise tips to try out in the gym.
4 Fool-Proof Glute Exercise Tips for a Better Booty
Start Using Weights
If you’re a fan of bodyweight fitness but aren’t seeing many improvements in the butt department, adding weights to your lower body exercises is a must. Try placing a weight on your shoulders or holding a set of dumbbells in your hands while doing squats, lunges and step-ups. The extra weight will really maximize the intensity of your workout and tone your muscles faster.
Slow It Down
Sometimes emphasizing quality over quantity in your workouts is really important. If you’ve been breezing your way through your workouts, you may be literally running your butt off. Slow down a bit and pay close attention to your squat form to make sure you’re really working that butt out. Try holding your squat for 30 seconds before returning to the start position and really target those teeny booty muscles to get the most out of your workout.
Shake It Up a Bit
They aren’t lying when they say variety is the spice of life! If you’re stuck doing the same workout routine every time you hit up the gym, you’ll get nowhere fast in the big butt department. Change things up and make sure you’re targeting those glutes in as many exercises as possible if you’re really ready to get a better butt. If you’re tired of lunges and squats, other great butt building exercises include:
- Leg lifts
- Toe taps
- Front leg raises
- Donkey kicks
- Pile squats
- Side lunges
Take your butt to the next level by going mini and getting in extra, shorter workout sessions during the day. Make the most of your time away from the gym by incorporating mini workouts into your routine. Try doing a few squats while catching up on your favorite TV shows or do some lunges while chatting on the phone. Standing in a huge line at Starbucks? Why not work your way to a better butt while you wait by tensing and relaxing your butt muscles in line? While these glutes exercise tips may be small, they do add up over time and may just get you one step closer to saying goodbye to your pancake butt and hello to a truly enviable booty!