Summer is around the corner and you want a beautiful bubble butt? Well before we share with you the how to let’s discover what muscles create the bubble butt including transforming your entire lower body to create symmetry and beauty with your quads, hamstrings and calves.
Your butt is made up of four muscles: the gluteus maximus is the broad, thick, outermost muscle of each buttock. The gluteus medius is on the outer surface of the buttocks and hips. The gluteus minimus is the smallest of the gluteus muscles and located below the medius. The Tensor fasciae latae muscle is a muscle of the thigh. Also the gluteal sulcus, which is know as the fold of the buttocks, where the buttocks meet the upper thigh.
To activate the Glutes these are Jeanette’s favorite exercises and fitness plan to follow.
Hip Extensions
This exercise will tone your Glutes and Hamstrings. It can be done on your knees or standing up. Get on your hands and knees on the floor or a mat. Keeping both knees bent at 90 degrees, lift one leg back as high as you can, with your foot facing the sky. Slowly bring it back down to the starting position and repeat for a total of 18 reps per leg. You can add resistance by using bands or add weight by adding an ankle weight.
Squats- Parallel, Wide-Stance, Dumbbell Squat Press, Squat Jump, Deadlift
There are several types of squat exercises.
The Parallel squat
The parallel activates hamstrings, quads, and glutes. Stand with your feet shoulder-width apart and your chest high. Keeping your back straight, slowly bend your knees and push your hips back until your upper legs are parallel to the ground as if you were going to sit down on a chair. Squeeze your glutes and slowly return to the starting position. Make sure that you do not allow your knees to extend over your toes while squatting. Repeat 20 times. You can also add weight by holding a 40 pound barbell or heavier over your shoulders.
The Wide stance
The Wide Stance squat activates Quadriceps, Calves, Glutes, Hamstrings and Lower Back. Place a barbell on top of your shoulders behind your neck and bend your knees until they are at 135 degree angles. Keep your back straight and Push up with your legs and buttocks to stand up and slowly repeat 20x.
The Dumbbell Squat Press
The Dumbbell Squat Press activates Glutes, Quadriceps, Shoulders. Hold weights at your shoulders with your feet hip-width apart and elbows bent. Bend your knees and lower until your thighs are nearly parallel to the floor. As you stand, press the weights overhead until your arms are straight. Return to starting position. Repeat 20x.
The Squat Jump
The squat jump activates the gluteus maximus, hamstrings, abdominals, quadriceps and calves.
With your feet shoulder-width apart put your hands behind your head with your fingers interlocked. The direction of your jump will be straight up. Go into a squatting position with your thighs slightly higher than your knees explode into the air. In mid-air, your body should be as straight as a stick. Land lightly in the squat position and pause for a moment.
Lunges, Walking Lunges
Walking Lunges
The walking lunge activates . Lunge forward with your right thigh parallel to the floor. Swinging your arms for balance and momentum, push up and switch legs, landing in a lunge with your left foot forward. Repeat. Do three sets of 20 reps.
Step Ups
The Step ups activate Quadriceps, Calves, Glutes, Hamstrings. Stand behind a tall step or box. Place your right foot fully on the top of the step and press down on that foot until you are fully standing on the step. Avoid pushing off your left foot to lift yourself up. Step down with your left leg and repeat for a total of 20 repetitions with each of your legs.
Deadlift
The deadlift activates Lower Back, Calves, Forearms, Glutes, Hamstrings, Lats, Middle Back, Quadriceps, and Traps. Keeping bar close to body with feet flat beneath bar, squat down and grasp bar and lift bar by extending hips and knees to full extension with shoulder width or slightly wider over hand or mixed grip. Repeat20 and 3 sets.