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When you know how to workout, how to eat and what exercise to do for each of the muscle groups - the results start speaking for themselves. If you want to build a stronger butt, you'll want to do exercises and activities that target your glutes.
Just to clarify - the "glutes" are actually three different muscles: the gluteus maximus (the largest muscle), the gluteus medius, and the gluteus minimus. Although you can’t change the shape of your glutes, these 4 exercises are going to make them firmer, stronger and equally develop all 3 parts of your glutes:
#1. ROMANIAN DEADLIFTS
4 SETS | 12-15 REPS⭐️Romanian deadlift works your posterior chain, which includes your lower back, glutes, and hamstrings. This move also involves core engagement, so you'll build strength and stability there too.
#2. BARBELL HIP THRUSTS
4 SETS | 12-15 REPS⭐️First of all, the hip thrust uses the gluteus maximus, gluteus medius, the quadriceps, and the hamstrings. As a bonus, hip thrusts also involve the entire core, including the muscles referred to as “stabilizer” muscles that help us keep our balance and keep our spine stable.
#3. SQUATS
4 SETS | 12-15 REPS⭐️Squats are some of the most effective lifts to add to your workout routine. They’re a complex movement that can really show off your strength, are applicable to functional everyday tasks, and are an important part of any leg day. Squats are one of the few exercises that work all of these muscle groups: glutes, hamstrings, quadriceps, adductors, calves and core!
#4. WEIGHTED DB LUNGES
5 SETS | 12-15 REPS (EACH LEG)⭐️Here’s how you truly put your endurance, strength and mobility to a test. This legendary exercise is a part of nearly every professional athlete’s routine. Targeting Rectus Femoris, Vastus Lateralis, Soleus, Gluteus Maximus, Vastus medialis, Soleus and adductor magnus - this is your ‘all-in-one’ lower body exercise.
The truth is - there’s no easy way or shortcut to sculpting that perfect peach, but there’s a few things you can do to maximize your growth and development. Providing your body with the proper nutrition during and after the workout would be the most crucial step. Nitric Oxide formulas that allow more oxygen into your muscles and enhance blood flow is a good start.
Why’s that? - Because when you provide oxygen, Aminos & Vitamins and increase the blood flow to those muscles - you’re creating the perfect environment for more pumps, more intensity and better muscle contraction - the complete trifecta for a successful workout.
Athletes:
Chloe Strebel(@Chloelamar1)- BLS for CPR / WITS Certified Personal Trainer
Crystal Robinson(@Crystvlr)
CALIBRATE² Pump & Focus
This Formula is truly an ALL in ONE product that encompasses everything you need for an exceptional pump while delivering you some of the best natural nootropics to give you laser like focus WITHOUT any stimulants. Meaning you can combine this with your favorite pre workout or simply take it by itself for a late night workout. †
CALIBRATE2 Benefits:
Contains Two Trademarked and PROVEN Ingredients S7™️ & Nitrosigine®
Himilayan Salt 150MG
Himalayan salt contains up to 84 different trace minerals. It’s been shown to help with contracting and relaxing muscles, maintaining proper fluid balance and preventing dehydration. Sending nervous system impulses and preventing low blood pressure. Also Recent research has suggested that eating salt can reduce the risk of infection and kill harmful bacteria. One study on animals has also led researchers to infer that salt may have a positive effect on symptoms of depression.
Magnesium 50MG
If you had to nominate an MVP mineral, it would be magnesium. Like potassium, sodium, and calcium, magnesium is an electrolyte, important for muscle function, cardiovascular health, and, since it’s stored in your bones, skeleton strength.
L-Citrulline 6500MG
L-citrulline is a substance called a non-essential amino acid. Your kidneys change L-citrulline into another amino acid called L-arginine and a chemical called nitric oxide. These compounds are important to your heart and blood vessel health. They may also boost your immune system.
Glycerol Monostearate 2,000MG
Is an increasingly popular supplement to quickly and efficiently hydrate the body and maintain that hydration. Anyone can benefit from it, but it may be especially helpful for athletes and bodybuilders. It may help increase blood flow to boost muscle mass and maintain endurance during tough workouts.
Nitrosigine ® 1,000MG
Tested and proven, it has been shown to improve muscle pumps and promote better cardiovascular health. It does this by increasing vasodilation and improving blood flow.It also enhances energy, improves mental acuity, and combats muscle damage.
Creatine Pyruvate 1,000MG
Creatine pyruvate is a novel form of creatine that is designed to enhance creatine’s absorption over the traditional form of creatine, namely, creatine monohydrate. Creatine pyruvate is 60% creatine and 40% pyruvate by weight. Creatine is thought to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. This muscular boost may help athletes achieve bursts of speed and energy, especially during short bouts of high-intensity activities such as weight lifting or sprinting
Alpha GPC 200MG
Alpha-GPC administration increases the release of the neurotransmitter acetylcholine and facilitates learning and memory. In athletes, Alpha-GPC supplementation prevents exercise-induced reductions in choline levels, increases endurance performance and growth hormone secretion.
S7™️ 50MG
S7™ is a low dose blend of seven (7) plant-based ingredients that has been clinically shown to increase nitric oxide (NO) by 230%. Our bodies already produce nitric oxide which acts as a vasodilator, signaling the blood vessels to relax, thus increasing blood flow.
Huperzine A 2,000MCG
Not only used as a treatment for Alzheimer's disease, Huperzine A is also said to enhance learning and memory and to protect against age-related cognitive decline. In addition, Huperzine A is sometimes used to boost energy, increase alertness and even fight depression.
Take 1 Scoop of CALIBRATE² during workout
