Some women and even men suffer from flat butt syndrome or flabby butt syndrome, haha. So we want to know how can we firm up and build muscle in that area?
The butt or the muscles in the butt are known as the gluteus maximus, gluteus minimus, and gluteus medius. Like any muscle, the way to make them bigger is to make them do more work. For example making them stronger with weight training where you progressively increase the weight. Basically, you make a muscle stronger and if you are eating enough calories, it will get bigger.
Focus on strength training and exercises that put the most stress on your glutes. Exercises like squats, lunges, split squats, step ups, etc.. work the glutes, hamstrings, and quadriceps effectively. Don't waste your time doing isolation exercises like kickbacks because they will not increase muscle mass very much in your butt.
The exercises I listed will put more tension in your glutes and get you better results.
By the way, you should also work your whole body and not just work one area. I would recommend you do weight training for your whole body 2 to 3 times a week and include cardio 3 to 5 times a week.
Your diet is extremely important so you may want to look at the food guide pyramid, www.sparkpeople.com, www.calorieking.com, or other websites.
In conclusion focus on strength training. Compound movements and not isolation movements will get you best results. Make sure you are eating healthy and enough calories to build muscle.
Carlos Torres, Personal Trainer
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