By EMma Hynes
They say you won't get the butt you want by sitting on it. So here's a list of some effective tips to growing those glutes.
For this exercise you need a raised platform. Simply place one foot on the platform and use your other leg to push both feet up on the platform. Repeat, alternating legs each time.
This exercise targets your glutes and inner thighs. While holding a weight and keeping your feet further than shoulder width apart, bend your knees to a 90° angle and hold for a few moments before repeating.
Start on your hands and knees and lift one leg to the side, similar to a dog at a fire hydrant. This helps to pump up glutes by working muscles not targeted by other exercises like squats.
Hip thrusts can be done at the gym, or at home by laying on the ground and placing your feet on the wall approximately hip width apart. Then just lift your hips off the ground.
For glute bridges, you bend your knees and lay your feet on the floor. Raise your hips and hold for a few seconds before repeating. In addition to being a great glute exercise, it also helps with core strength.
The clamshell exercise involves lying on your side with your feet together. While keeping your feet together, lift up the leg on top until your knee is pointed towards the ceiling.
If you have access to a gym, the leg press is a great machine to work multiple leg muscles, including glutes.
If you're looking to focus on your hips as well as your glutes, the hip abductor allows you to do that. This machine helps with both growing glutes and toning thighs.
It's important to have a diet that will assist in growing your glutes if you want fast results. Try to include lots of proteins. Consider working in things like eggs, dairy and post workout protein shakes.
If you're looking for ways to wind down after exercising, try a homemade face mask. Recipe at the link below.