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The key to getting a rounder bum at the sides is to target the gluteus medius, which is the muscle in charge of the side part of the bum. That being said, targeting all three of the glute muscles with different types of exercises will ensure that you don’t develop square-shaped glutes, and will give your peach its roundest, plumpest appearance. In this article, we’re going to go over some of the best ways to get a rounder side bum, and some general tips for building your best ever booty! No time to read – what the video below: What is the gluteus medius?The gluteus medius is the muscle (or rather, two muscles) at each side of the buttocks, sitting slightly lower than the hips. It’s the gluteus medius that needs to be kicked into gear if you’re looking to form and shape your “side bum” – the parts of your bum that connect your backside to your hips and thighs. Incorporating an exercise routine that targets the gluteus medius into your fitness regime is a great idea if you’re looking to strengthen your glutes, create great curves, and overall aim for a sexier, fuller, and rounder bum. Will working the gluteus medius make my bum rounder at the sides?Working the gluteus medius will give your bum more of a curvy, shapely form: it won’t be able to completely make your bum round (that isn’t possible, only in surgery) but it will be able to add some dimension to your glutes, giving the impression that you have a rounder bum and more curvaceous figure. Why is it important to work the ‘side glutes’?Working the gluteus medius is important because it can prevent you from developing square glutes: square glutes are often the consequence of focusing too much on the gluteus maximus (the largest glute muscle) while ignoring the smaller, side muscles. The side muscles add an aesthetic dimension to the glutes, not to mention they also work to support the body along with the gluteus maximus. Best Exercises for the Gluteus Medius:So, if you’re wondering how to get a rounder bum at the sides, we’ve laid out some helpful exercise moves to kick your glutes into gear! These moves will engage your gluteus medius and are great to add to any lower body workout for a rounder, shapelier, and curvy backside: Clam ShellClam shells are moderately easy to perform and work the gluteus medius. You’ll certainly feel this exercise burn when you first try it out, but that burn means it’s working! Here’s how to do a clam shell:
Clam Shell:Difficulty Level: 2/5 How many repetitions? 20-30 to begin with Fire HydrantFire hydrants are great for working the gluteus medius, but don’t underestimate the power of a fire hydrant in working the rest of the body, too! Being on your hands and knees will mean that your core is engaged too, along with your arms and legs. Here’s how to do a fire hydrant:
Difficulty Level: 2/5 How many repetitions? 30-40 is ideal for a heavy burn, less (10-20) if it’s too difficult. Try to repeat your repetitions twice or three times during your workout. Side Leg LiftWe all know how annoying it is when our exercise routines are full of complicated, unattainable exercise moves that feel impossible to carry out at our fitness level. Fret no more, because side leg lifts are a great way to burn your side bum and get the round bum of your dreams! Here’s how to do it:
Difficulty
Level: 0/5 How many repetitions? 30+ – these are great to tag onto the end or beginning of a gluteus medius workout In and Out SquatTo add a bit of cardio into your gluteus medius routine, a set of in and out squats can up your calorie burn. In and out squats are easy in theory, but difficult in practice if your fitness level isn’t where you’d like it to be:
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4/5 How many repetitions? 10-15 to begin with. You can do several rounds in a varied workout routine alongside other lower body workouts. Done correctly, these movements into your glute workouts will set you on the way to getting a rounder bum at the sides. How do you target the side of your glutes?How to:. Lie down on one side, and stretch your bottom arm out straight, resting your head on top. Bend your bottom knee. ... . Flex your top foot. Point the toes downward. ... . Kick your foot up, activating your right outer glutes. Then tap it down to the ground in front of you.. Repeat for 30 seconds.. How do you build side glutes?Exercises. Dumbbell fire hydrant circle.. Step-up to knee raise.. Side-lying leg lift.. Dumbbell curtsy lunge with kick.. Glute bridge march.. How do you grow your outer glutes?Exercises For Rounder Glutes. Hip Thrusts - Barbell, banded, foot elevated, machine, single leg.. Glute Bridges - Barbell, banded, single leg.. Deadlifts - Sumo, Conventional, Romanian.. Squats - Back, Front, Sumo, Goblet, Split. - ... . Lunges - Static, Deficit, Walking.. Abductions - Machine, Fire hydrants, Cable, German etc.. Why are my side glutes flat?Conditions that cause a flat butt
Often this happens from sitting for too long, sleeping in the fetal position, and repetitive activities. Lack of exercise can also contribute to dormant butt syndrome. This puts excess pressure and strain on other parts of your body.
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