When, even after following some butt- programs like lunging and squatting on the regular basis, results are not seen, it could be a common problem for many reasons.
Many times genetics plays a huge role in your glute size, but most of the people who want to transform this specific part of the body could do it by exercising right.
Many experienced trainers very easy can define the mistakes that are done during the training which are the main reasons why the results are slow or even aren’t seen.
Here are 7 mistakes that trainers pointed during exercising:
- You’re missing the mind – butt connection
From the beginning maybe you don’t know how to activate glutes, which is the main precondition to seeing significant results, no matter how often you work out.
Speaking about mind-butt connection, here’s how you can test it:
– While standing, try to squeeze one butt cheek as hard as you can and you can learn to make the connection.
– Squeeze your glutes similarly anytime in the day when you’re standing, like you’re doing the dishes.
– You can mindfully activate your glutes during your workout warmups with clamshells or walking band abductors if you place a resistance band just above your knee and stepping outwards.
While you are doing the exercise, really think about the muscle you’re planning to engage instead of just going through the motions.
- You’re not working your muscles to fatigue
According to Lauren Simmons, R.D., C.S.C.S., of Core Dynamics, using light weights for 30 repetitions isn’t as effective at sculpting muscles as lifting heavier weights for even fewer reps. In other words, you don’t have to lift like a bodybuilder to get results. Simmons recommends eight to 10 repetitions for four to five sets and the weights can be gradually increasing until you reach muscle fatigue by the end of the exercise.
- You’ve never even heard of barbell hip thrusts
Contreras and Simmons say that barbell hip thrusts are the golden ticket if you’re looking for a well-rounded booty, as it works solely the glute.
By doing squats, you’ll only work your lower glutes, which means that you should work another type of exercise which works both, upper and lower body.
You can start to do exercises without weights, then gradually add to your load. Very important is to adjust your feet and back positioning, when you’re working mostly your glutes, keeping your back straight, your ribcage down and abs engaged during the movement. The proper using a form is crucial, so don’t be afraid to ask for help.
- You neglect your legs
Working your quads and hamstrings gives your legs an overall better shape, and Simmons recommends weighted squats to work them. For instance, you can do any variation on deadlifts to work the hamstrings and quick, powerful plyometric movements, such jump squats, box jumps and jump lunges, the exercises that increase overall muscle power.
- Your diet needs help
Simmons emphasizes the strong link between the exercises and the proper dieting. That means you should eat enough to fuel your exercise, focusing on foods rich in protein, since it helps repair muscles. The amount of protein for an average woman should be one gram of protein per kilogram of body weight every day (e.g. 130-pound woman, that’s about 60 grams).
It is recommended to eat a serving of lean protein, such chicken, eggs, beef, tofu or Greek yogurt at each meal and add a protein shake, within an hour of finishing your workouts will do the trick.
- You’re not getting enough sleep
The average people should sleep at least 8 hours. If you are sleeping less that will negatively impact your muscle recovery and metabolism.
- You exercise too much
The people believe that more exercise is better, however, while constantly dipping into in a new fitness class, keep your workouts interesting, and listen to your body. That will lead you to good glutes, so focus on it.