Gluteus Maximus Exercises

Let’s talk bigger butt today! There are many women who want to lose fat and downsize their butts, but there are, also, many women who want to gain some butt!

The skinny body type, also called ectomorph, will probably remain skinny throughout their life. It’s because they are born with a very fast metabolism and naturally skinny. Have you noticed like some people can eat whatever they want and never gain weight? Where some people gain weight by just looking at peanut butter or ice cream. Well, ectomorths are the lucky ones, they can eat whenever they want and never get fat or over weight.

But the same quick metabolism and genetics that keeps these naturally skinny ladies skinny and lean are the same quick metabolism and genetics that makes it extremely hard for them to gain weight and build rounder and bigger Gluteus Maximus.

So, when an ectomorph is trying to gain muscle mass it is much harder for this body type than it is for either of the other different body types. This works out fantastic for losing fat, but for gaining and maintaining muscle and weight, it takes more dedication and effort. So, what should women with flat butts do

This should be kept to a minimum, to avoid burning off your lean muscle gaining attempts. When you are in as serious muscle gain phase, I’d recommend only 10-20 minutes of slow cardio three to four times a week. If your workouts are either longer or more intense then you’ll boost your already revved up metabolism and burn more calories – which will detract from your muscle shaping. A slow walk up hill is a good cardio for you, if you’re trying to build a bigger gluteus maximus.

Basically, a typical ectomorph workout should focus first on power lifting. Do lunges, squats, dead-lifts, for example, for a few months of your training. Basic bodybuilding exercises are your best friends here. When strength and size increase , you can gradually add a few more compound movements. It’s a step-by-step process that requires discipline and dedication, but the results will be absolutely worth it! Another thing that is very important in getting a bigger butt - heavier weights and lower repetitions. Lift weight that challenges you on the 5-6th reps. Also, it’s good to do anywhere from 6 to 8 sets. You

Suggested sets: 4-6

Suggested sets: 6-8

Suggested load: as much weight as possible with good form. You need to really feel the last two repetitions.