Fit Tip: Build Your Glutes in the Offseason

December 16, 2014 Updated: December 16, 2014

When May hits, a scramble to prepare for swimsuit season sweeps the gym. But why wait until spring? Now, in the dead of winter, is the perfect time to start building your glutes! 

When you give yourself four to five months versus four to five weeks the results will be evident. Time is ticking, though. Make your next workout the official start of your “offseason” plan with these butt-building methods.

Add Variation

Lunges and squats are classics for a reason. They work! But when you’re all lunged and squatted out after a month, don’t give up on your glutes. The trick to staying motivated and committed to your workout plan is variation. Side lunges, walking lunges, and curtsy lunges will ban boredom while plié squats, jump squats and pistol squats barely scratch the squat option surface. 

Hit the Machines

To aid in the swimsuit offseason, bodyweight exercises should be paired with sets spent on machines. The Leg Press Machine, Squat Machine, and Glute Machine are three of the best strength machines for targeting your lower body. For the best results, challenge yourself with enough weight or resistance so that you struggle to finish the last few reps of 12 in the third set.

Consistency and Cardio

You’ve got the exercises, but you’re still missing the two “C” words required to get a great pair of glutes: consistency and cardio. A few sets of walking lunges once a week are good but not great. Focus on your lower body three times a week for 30 minutes. And make sure to include cardio into your routine in order to blast the fat hiding your new toned muscles. A Stairclimber or treadmill set at a slight incline are not only awesome cardio options, but they target the glutes as well. 

Ready, set, glutes!

Source: lifefitness.com/blog. Visit the Life Fitness blog for more health and fitness information.

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