If exercising for a perkier posterior is on your 2019 to-do list, then it's time to talk gains. But before we do, you might interested to know why you might find yourself suddenly wanting to focus on your derriere.
Interestingly, your social media habits could be defining your workout goals. Researchers from the MIT Sloan School of Management in the US found that your fitness routines are heavily influenced by those you surround yourself with – whether that be in real life or digitally. Subjects used an activity monitor, then shared their exercise progress with the other participants on social media. The study found that people usually recorded similar numbers on the same days, regardless of geographic proximity; and, if one ran further or faster than the norm, others followed suit.
This could explain why the booty-building hype shows no sign of slowing down - from Jen Selter to the Kardashian Clan and Emily Skye, the fitness crowd keep working - and sharing - their favourite bum-building exercises.
But it's not all bad. Strong glutes are needed for pretty much every movement. They also help with tight hip flexors and bum amnesia (the term for when your glutes don't 'switch on', causing your lower back, hips, knees, and even your ankles to take extra load).
Now we've justified that exercising for stronger glutes isn't purely for aesthetic purposes, over to today's trainer.
Lyzabeth Lopez has 2 million Instagram followers and is a master trainer, nutritionist and creator of the Hourglass Workout. She's also got one of the best bums in the industry. With that in mind, Women's Health asked her to share her targeted workouts to reveal how she got a bum worth following.
Do one 15 round circuit to target that glute muscle.
Try three one minute sets per move with a 30-second rest after each set.
You'll need two dumbbells—go as heavy as you can—a Swiss ball and, of course, a damn good sports bra.
a. With a dumbbell in each hand, stand with your feet hip-width apart before lifting your dumbbells with straight arms while taking a big step back with your right leg to cross it behind your left.
b. Bend your knees until your left thigh is parallel to the floor, but make sure to keep your upper body erect. Reverse to the start position, then repeat on your left leg.
a. With a dumbbell held close to your chest and your feet hip-width apart, sit back into a squat until your thighs are parallel to the floor.
b. Push down through your heels to return to standing pressing the dubbell up high. Return to the start, then go again. You’ve got this.
a. With heels resting on a Swiss ball and back flat to the ground push up through your glutes.
b. Pause for half a second at the top (keeping your ribs down and core engaged) before returning to start position.
a. Hold your dumbbells with an overhand grip, arms extended to the floor in front of your thighs, feet hip-width apart and knees slightly bent.
b. Then, without bending your knees more or rounding your back, hinge at the hips to lower your hands and upper body towards the floor. Pause, then return to the start position.