Today, we are going to be talking all about GLUTES!

If you are trying to build a booty, but aren’t seeing the results you are wanting, then make sure to read below!

We have 5 reasons that may help you figure out why you are not growing your glutes.

Here they are:

1.TOO MUCH SITTING!

If you are sitting for the majority of your day, whether at work or school or whatever you are doing, it is more likely that  you will have back pain, weak hamstrings, and tight hips.

So, what we would recommend is: Stand up for 5 minutes out of every hour! Even better, if you can walk around for 5 minutes, that is a GREAT option! Even better than that, if you can get in a short bodyweight circuit doing some squats, some lunges, or mini bands and try to start activating those glutes! This will really help your glutes grow by keeping the muscles activated!

2.TOO MUCH SLOW CARDIO.

This is why we like HIIT (High Intensity Interval Training) workouts. This is because they are short and fast and they focus on fat burn without losing that hard-earned muscle! If you are doing a lot of long and slow cardio, you are going to be burning fat. But, you will also be burning away at your hard-earned muscle.

So, what we recommend is: Focus on the short HIIT workouts so you will get the maximum fat burn while still keeping that muscle! Another exercise that we like to do and recommend is SPRINTS! Sprints are GREAT for fast fat burn but you will keep growing that booty!

3.NOT ACTIVATING YOUR GLUTES.

It is very important to warm up your muscles for the big exercises and to establish your mind/body connection so that you know you are really focusing on your glutes!

So, what we recommend is: Doing some simple glute-activating exercises to warm up will really help to get you ready for your workout while also helping to prevent injury!

4.NOT TRAINING YOUR GLUTES DIRECTLY.

Squats are great you should keep doing them or add them in if you are not already doing them! But, also choosing some exercises that are more glute specific will really help to grow your booty!

So, what we recommend is: Add in some exercises like: hip thrusts, bulgarian split squats, and sumo deadlifts. These exercises will really target your glutes and help them grow! Also, don’t be afraid to go heavy!

5.NOT EATING.

If you are under eating, you just simply will not build muscle. So, you need to make sure that if you are trying to build muscle, you are eating a lot of food!

So, what we recommend is: After your glute workout, we recommend concentrating on eating a combination of protein and carbs. For example, a protein shake with fruit is a great option or a burrito bowl can both be great options! Both of these can help fuel your muscles and help them grow!

So, those are the 5 things! We hope they were helpful for you to think through!

Are you wanting a full 28-Day Booty Challenge workout program where you can really concentrate on building your booty and leaning out your legs?

Check it out HERE!