Building bigger buns and thighs takes a combination of proper diet, bodyweight exercises and resistance training. The gluteus maximus is made up of both fast- and slow-twitch muscle fibers, meaning that training it requires both sets of heavy weights with low repetitions and sets of low weight with frequent repetitions. In addition to resistance training for your buns and thighs, be sure to eat plenty of unprocessed fruits, vegetables, grains, protein and healthy fats and eliminate processed sweets and junk food.
Weight Training: Barbell Squats
The fast-twitch muscle fibers of the gluteals require training with high weight and low repetition. Start with a basic barbell squat to work your gluteals and quadriceps. Find a comfortable position on the shoulders to rest the barbell, thumbs facing in towards your head and palms facing away from you. Keep your posture upright and your core strong. Place your feet hip-distance apart with your toes straight ahead. Inhale and sit your hips back, knees pulling back toward your heels. Stop when your knees reach a 90-degree bend. Exhale to press through your heels and stand up straight. Do three sets of eight to 10 repetitions.
Weight Training: Front Lunges
Front lunges primarily work the glute and hamstring muscles. Place a barbell comfortably on your shoulders, hands about a shoulder-distance apart with your thumbs in and your palms facing away from you. Stand tall with your feet together and keep your core tight. Inhale to step your right foot forward, bending your knee to 90 degrees and popping your left heel. Drop your back knee down until it hovers about 2 inches from the floor. Exhale to press through your right heel and lift straight up to standing, pulling your right foot back in to the starting position. Repeat with your left leg. Do three sets of eight to 10 repetitions.
Resistance Band Exercises: Walking Side-to-Side
The slow-twitch muscle fibers of the gluteals require training with low weight and high repetitions. Using a round resistance band (or a resistance band tied in a small loop), step inside the loop and place it just above your ankles. Standing tall and focusing on using the muscles of your outer hips, keep your core tight and step to the right for 12 to 15 repetitions. Switch legs and walk to the left for 12 to 15 repetitions. Repeat twice more on each side for a total of three sets of 12 to 15 repetitions on each leg.
In addition to muscle-specific exercises that target your buns and thighs, be sure to focus on eliminating fat all over your body through cardio exercise -- like running, stair climbing and walking -- and a proper diet to shed the upper layer of fat that oftentimes covers your gluteal muscles. Eat plenty of fresh fruits and leafy green vegetables; healthy grains, like brown rice and quinoa; and lean cuts of meat and fish. Try to eliminate processed foods and sugar from your diet and drink plenty of water. To burn fat, you will need to create a daily calorie deficit. This is done by burning more calories than you consume.
- The Butt Book; Tosca Reno
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