Thanks to social media, you can now be a celebrity in your own right without ever having been on TV or a movie. Looking at all those amazing butt pics of social media celebs is inspiration enough to work toward getting your derriere in perfect shape. However, getting a shapely butt takes a lot of effort and if you’re not getting results, here are 5 practical reasons why.
1. You’re Not Paying Attention To Form
You may be wondering why your butt is not shaping up when you’re doing squats till you can’t stand anymore. One of the reasons could be bad form. Every exercise is meant to target a specific group of muscles, but if you’re not doing it the way it’s supposed to, you end up only burning more calories without proper muscle growth. Make these corrections to get the squat right.
Face your head forward (not down) and hold your chest up, open, and out.
Keep your shoulders back (not rounded) and place your feet hip-width apart or wider.
As you’re squatting, bend your legs as if you’re going to sit in an imaginary chair—with your back straight and your heels grounded.
At the bottom of your squat, your thighs should be parallel to the floor, with your knees slightly over your ankles.
Don’t let your knees buckle in toward each other on your way down, as tempting as it might be to do so.
2. You’re Not Lifting Heavy Enough
Glutes are one of the biggest muscles in your body and they can handle more weight that you expect. To challenge a large muscle like the glutes, you should lift to the point of fatigue. That usually means heavier weights and fewer reps.
To make the most of every set, you need to pound out as many as you can before you start to lose form. So go as heavy as you can and some more. If you’re doing a set of 10, the last rep should feel really tough to the point of losing alignment. In your next set, you’ll probably get there by the 8th rep and that’s fine. You need to be sure you’re really pushing hard enough before the last rep of every set.
You’re Routine Is Repetitive
Sometimes, you tend to get stuck in a rut and get comfortable doing the same workout every week. This kills your progress toward getting the butt of your dreams. You need to try every trick in the book to get results.
To develop lean muscle mass, routines should contain multiple exercises. A good way to go about it would be three days per week of targeted resistance training. This could include exercises like full extension squats, lunges, and hip hinging. You also need to do at least two days of cardio work that focuses on glute engagement. Try running, stepping, or hill climbing.
You’re Giving Up Too Early
The opposite of getting in a rut is changing too often. When starting a new weight-training program, the body is learning to activate and use as many muscle fibers as possible. You need to give your routine six to eight weeks time to develop muscle and shape your glutes. Don’t get frustrated and stop early before you reach the tipping point when change starts to show.
Getting a curvy butt takes time, patience, and commitment. Plan your routine four to six weeks in advance so you’re not picking random exercises every time you hit the gym. Another good practice is to monitor and track your results. Measure your waist and hips every week to check your progress and make changes in intensity.
5. You’re Comparing
Whether you’re scrolling through social media or hanging out at the mall, you are surrounded by images of women with enviable butts. When you’re working your ass off to get the perfect butt, you may be disappointed if your glutes are not shaping up the way you want them to.