Cable Pull-Through – 3 Sets 15-12-10 Reps If you don’t have access to a butt blaster machine at your gym, perform the donkey kickback on a leg extension machine. Feeling and contracting the glutes is the key to a successful butt workout. Butt Blaster Machine – 3 Sets 15-12-10 Repsīutt blaster machine is an isolation exercise and will set your rear on fire. With this workout, the goal is to target your glutes and not your entire lower body. Make sure you maintain a neutral spine and pause at the top of the movement. The hip thrusts are a great way to work on your glutes and hamstrings. A glute focused workout will help you build the gluteal muscle mass even if you have strong quads which otherwise take over your leg workouts. Training with weights is arguably the best way to get your glutes in shape. Women don’t generate enough testosterone naturally to be able to build muscle like men. On the contrary, resistance training can help tone and tighten the muscles for women. It’s a widespread myth that lifting weights will make the girls look masculine. Look around in a gym and you’ll hardly find women in the free weights section. The excess of cardiovascular training can cause a loss of gluteal muscle mass.

Doing too much cardio in bodybuilding leads to muscle and fat loss. Too Much Cardioįor most women, hitting the gym is equivalent to working out on the cardio equipment. Prolonged sitting and a lack of physical activity are big factors for causing the anterior pelvic tilts. While desk jobs obviously don’t burn a lot of calories, they’re also the reason for flat butts. They aid in the external hip rotation, abduction, and even in stabilizing the entire posterior chain when working properly. The gluteus maximus is the strongest and thickest muscle in the body which is capable of burning a surplus of calories when trained efficiently.

The three muscles are primarily the hip extensors. The glutes are composed of three separate but synergetic muscles which make them one of the strongest muscle groups in the body. A firm and round butt is aesthetically appealing and is within your reach if you’re willing to work for it.Ī pear-shaped rear doesn’t only make you stand out, it makes you fitter and healthier. Ladies, if you’re struggling with the “flat butt syndrome”, this is the article you need to read.

Reasons for a Flat Butt and How to Fix It

Flat butt men