5 Awesome Glute Workouts with Weights for Women
For all those women who want a bigger, better booty? Especially now that summer’s on its way, women everywhere are looking to perk up their booty to look good in those short shorts and dresses! In all honesty, the glutes and thighs are a common problem area for most women as this is where we tend to store fat (and hard to get rid of fat too)! That’s why it’s important to follow a workout routine that focuses on both high-intensity cardio and targeted muscle building exercises to help you get that booty you’re after. These 5 simple moves can easily be done with weights at home, no gym necessary!
5 Moves for Getting the Best Booty from Shefit
1. Split Squats with Barbell: 15 reps, 4 sets
For this move, you’ll be stationary – no movement required!
Stand with one foot forward and the other foot back, with most of the weight on your front leg (your back leg will help you balance).
The wider the stance, the more you’ll activate your glutes so if you’re feeling more advanced give a wider stance a try!
Your weight should mainly be in your front heel so your glutes will have to work harder.
Keeping your core tight, squat down deep. You should feel a stretch in the glute and hamstring of your front leg.
Make sure you breathe in and out as you continue to squat down and come back up again.
After you’ve completed 15 reps, repeat the move again with your opposite leg in front.
2. Deadlifts with barbell: 15 reps, 4 sets
With a barbell in both hands, roll your body down towards your shins.
Bending your body at your hips and knees, grab the bar with an overhand grip, making sure your hands are slightly wider than shoulder width.
Bracing your abs and arching your back slightly, pull your torso back to standing, thrusting your hips forward as you do so.
Make sure you’re squeezing your glutes the entire time – this is for a better booty after all!
Keep the bar close to your body as you lower it back to the floor.
3. Alternating Squats with Barbell: 12 reps on each side, 4 sets
Standing with your feet shoulder width apart, hold a barbell so that it rests against the back of your shoulders.
Taking a step back with your left leg, lunge down until your left knee is almost touching the floor.
Hold the pose for at least 1 minute, then push back up to standing.
Repeat, stepping back with the opposite leg – this is one rep.
4. Front Squats with Barbell: 15 reps, 4 sets
Standing with your feet hip width part, squat down until your thighs are just parallel to the floor.
Make sure you don’t arch your back or extend your knees past your toes.
Push yourself back up to standing – this is one rep.
5. Plie Squats with Dumbbell: 15 reps, 4 sets
Holding a dumbbell with both hands, stand straight up with your legs wider than shoulder width apart and toes facing out.
Slowly bend your knees and lower your legs until your thighs are parallel to the floor – inhaling as you do so.
Pressing your heels into the floor, return to standing with an exhale.
Additional Tips for Getting the Best Booty
Choose your weight wisely – don’t start out too heavy, you can always work your way up.
Try to do strength training at least 3-4 times per week, working your upper and lower body on alternating days. This allows your muscles time to rest in between workouts.
Make sure you add in some cardio too (at least three 30-45 minute sessions a week) so that you can shed fat while you’re building muscle.
Cardio and strength training will definitely help you get a better booty, but that’s not the only thing you need to know to get a gorgeous rear end. Smooth, silky skin will take your booty from ordinary to show stopping. Here are some skincare tips to help get you there:
1. Use a gentle body scrub containing salicylic acid at least once or twice a week to help you get rid of bumps, acne and clogged pores.
2. Always remember to shower right after your sweat sessions or on a hot day in the sun to prevent bacterial growth and unsightly acne bumps!
3. As much as you want to show off your gorgeous booty in spandex or skinny jeans, try wearing looser clothing made from natural cotton every once in a while to help your skin breathe – that goes for your underwear too!
4. Try to avoid using fabric softeners when drying your clothes as they will only further irritate your skin, especially if you use them with your underwear.
A bigger, better booty isn’t just going to happen naturally – you’ll need to work at it! But it doesn’t have to be so hard. Strength training and a cardio workouts will help you get that booty you’ve always wanted – even at home! As with any new workout program, you’ll need the right kind of clothes to help you get the most out of your routine – especially a supportive and comfortable bra like Shefit's Ultimate Sports Bra. You’ll feel supported up top so you can work hard on those glutes down below!