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Work yoga into your weekly exercise routine.
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Working your butt muscles helps tighten, tone and reshape your butt. Many adults desire a tight, toned butt over a flabby one, even if it means their overall butt size is slightly bigger. Working out doesn't necessarily give you a big butt. The type of workouts you choose and overall calorie intake determine the shape - and size - of your butt.
Regularly participating in butt-strengthening exercises help strengthen - and reshape - your butt muscles. Doing squats is one of the best ways to work your gluteus maximus, or butt, muscles. According to the American Council on Exercise, other gluteus maximus-strengthening exercises include step-ups, lunges and hip extensions. Performing butt-building exercises two to three times weekly will help build, tone and reshape your butt muscles -- and burn excess body fat.
Sets and Reps
Using heavier weights - and completing fewer repetitions -- when performing butt-strengthening exercises generally causes your gluteus maximus muscles to grow. The American College of Sports Medicine suggests performing eight to 12 reps to improve strength and power, but 15 to 20 reps - using lighter weights or your own body weight - to boost muscular endurance. ACSM also recommends waiting at least 48 hours before training the same muscle group again, to allow adequate time for recovery.
You can also tighten and tone up your gluteus maximus muscles by participating in cardiovascular exercises that target that muscle group. Examples include running, biking, using an elliptical machine, step aerobics, kickboxing, walking uphill and using a stair-step machine. Cardiovascular exercise often burns more calories than resistance training, making this form of exercise ideal for weight loss and burning excess body fat to achieve a tight, toned but not overly large butt -- especially when combined with a resistance-training workout.
Importance of Diet
The number of calories and the type of food you eat daily does affect how big your butt will be. Eating too many calories, especially from added sugars, refined grains and unhealthy fats, will increase fat all over your body, including your butt. Getting plenty of protein helps your muscles recover after workouts, boosts satiety and helps your body burn extra calories throughout the day. The International Society of Sports Nutrition suggests physically active adults consume 0.64 to 0.91 g of protein per pound of body weight daily.