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FLAT BUTT – 3 MOVES TO GET BOOTY IN SHAPE

Pants dropping down? Chicken legs?


Read on to know more

Flat butt is one of the most common complaints for Individuals bulking up or gaining muscles. One of the most prominent muscles in our body called Gluteal muscles. The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximusgluteus medius and gluteus minimus.

The three muscles originate from the ilium and sacrum and insert on the femur.forIn order to strengthen and tone your backside, you need to apply a few strategies into your training regime. The need to account for lifting sufficient weight to overload the muscles, in order to re-shape them, is not something many people are aware of.

In following up with this concept. I’ll highlight a few hacks that will get you starter right with glute training. Once you develop a routine and proper rhythm of training, reshaping your glutes won’t be an issue, and will boost your confidence and change your overall physique. Remember, that we want to hit the most muscles possible to create the best metabolic shift.

3 Easy exercise hacks for faster glute development

Using the classic lifting movements such as deadlifts, squats and lunges, creating shapely legs, glutes and overall structural balance.Multi joint exercises are your best bet towards shaping glutes and legs. Multi joint movements activate the glutes, and they are required to do a lot of the work. That ensures you grow the largest number of muscle fibres. The added benefit of this kind of training is the production of metabolic stress, helping you to shed body fat as well.

DEADLIFTS

Due to the fact that you can use a lot of weight. Using something like the hex bar can allow you to train them to fatigue, without compromising your form or injuring yourself. The hex bar is also great if you want to perfect your form, or if you are a beginner. It forces you to use the correct form throughout the fluidity of the movement.

DEEP SQUATS

Activate the glutes a lot more than the parallel variety. It also helps strengthen your hamstrings and quads

TRAIN YOUR LEGS UNILATERALLY – Use singular movements

These include single leg presses, lunges, step ups and deadlifts allow you to target the glutes more effectively by activating both the left and right side, assisting in a more symmetrical development, and overcoming any weak connections from the brain to our muscle. We are all unbalanced, and singular exercises helps us create even strength on both sides of the body. Just think, doing these kinds of movements will allow for a rounder, shapely gluteal muscle. By using all of these exercises within your leg day program, you will surely build a nice, refined and toned pair of glutes.

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