Resistance training uses resistance to train the body into building muscle and burning fat. When a muscle is overexerted through resistance training, the tiny cells within the muscles tear and then repair themselves to become bigger and stronger than they were before. As a result, through continuous resistance training, the muscles will grow and become more toned.
Resistance training also burns fat. Most people jump on the treadmill or the cycling machine to burn fat, but resistance training does what cardiovascular exercise cannot. When you run or cycle, fat is only burned during that short time period. Resistance training, however, keeps the body working even after the exercise has been completed. When you build lean muscle tissue, you raise your body’s metabolic rate and burn extra calories, even at rest. One pound of muscle burns about 50-70 calories. So, if you are able to gain 5 pounds of pure muscle mass then you will be burning an additional 250-350 calories every single day! This is why including resistance training workouts to your overall fitness program is so crucial for attaining a lean and muscular physique.
There are five components to physical health. These include cardiovascular fitness, muscular strength, muscular endurance, flexibility, and body composition. A workout routine that involves stretching before and after a workout routine, using resistance training, and doing cardiovascular exercise engages all five components and will lead to an all around healthier and better looking body.
By adding these three resistance training exercises below to your workout routine, it will help you achieve a toned and shapely butt. All of the exercises should be completed with repetitions in the range of 12-15 reps and 2-3 total sets. For beginners, make sure to start off with only 1 set of 15 reps for each exercise with very light weights to avoid overexerting yourself. You can add more weight as your strength increases and include more reps and sets as your endurance increases.
Butt Exercise #1 – Dumbbell Squats
Equipment Needed: Two dumbbells
- Spread your feet shoulder width apart.
- Grab two dumbbells and raise them upwards towards your body.
- Rest the dumbbells on your shoulders.
- Point your toes outward slightly and squat down slowly. Lower yourself down as low as you can go so it feels comfortable to your level of flexibility. Your feet should remain completely planted on the ground during the exercise and place the majority of the weight back on your heels.
- Using only your legs, push up using your quadriceps all the way back up to the top until you are standing straight up. Try to really flex your buttocks at the top of the movement to emphasize the tension on your glutes.
Butt Exercise #2 – Dumbbell Lunges
Equipment Needed: Two dumbbells
- Position yourself in an athletic stance.
- Hold two dumbbells next to your body and let your arms hang naturally to your sides.
- With your right foot, lunge forward slowly while keeping your head up and your eyes looking straight ahead. At the bottom of the exercise, keep your leg perpendicular to the ground. Your knee should not go past your toe as you lunge forward.
- Let your back leg bend down naturally as you lunge forward but try to avoid letting it touch the ground. It should rest about an inch or so above the ground.
- Push back up with your forward leg until you are standing straight up and back to the starting position.
- Repeat the movement with your opposite leg.
Butt Exercise #3 – Dumbbell Steps Ups
Equipment Needed: Two dumbbells and a bench
- Place a bench in front of you and make sure it’s stable. Stand next to the bench at a comfortable distance to allow you to step up easily onto the bench. Before beginning, it’s probably best to try stepping onto the bench without any additional weight to find the proper distance and the correct form.
- Hold two dumbbells next to your body and let your arms hang down naturally to your sides.
- With your right foot, step up onto the bench slowly and really squeeze your butt muscles as you reach the top.
- Pull up your left leg up onto the bench so you end up standing completely flat on top of the bench.
- Slowly step off the bench with your right foot first and then your left until you are standing with both feet flat on the ground in the starting position.
- Repeat the exercise with your other leg.
By including the three exercises above into your overall butt workout routine, you will be well on your way to developing a tight and round booty with rock hard glutes! Along with weight training, make sure to also focus your attention on burning additional fat and calories with cardiovascular exercise. The last component to a solid fitness plan is to follow a nutrient dense whole food diet to ensure you are receiving the best food to optimally fuel your body for intense workouts.