Aesthetics & Glute Training “It’s the era of the big butt”

Women’s fitness and health has seen a major shift in the past decade and building a shapelier more defined physique has outrun the “skinny is sexy” cardio bunnies and for good reason! Now more than ever woman are looking to improve their fitness along with their health by training hard and eating well.

The rise of social media platforms such as Instagram has given way for posts highlighting a larger more rounded buttocks with influencers and fitness models alike sharing glute selfies with hashtags #glutes and #glutegains. Training for aesthetics only can sometimes be a long and even grueling process. Shifting our focus a little more away from solely aesthetics and more to getting stronger in ourselves and at our lifts we can enjoy the journey a little more and still reap the benefits of those glute gains.

In the world of fitness today You are your own physique artist and if you want to change/improve a part of your body well you can. Genetics and body type will of course be a factor to consider when training for any physique goal. The results Example A might see after following a 3 month specific glute training program might differ completely to the results Example B might see after completing the same program over the same length of time, what I’m trying to get at is we are all built differently so we should never compare our results to that of another.

You can significantly improve the shape of the buttocks through specific glute training that focuses heavily on program design and exercise selection. The expected result from following a glute specific program should make your bum look rounder creating a fitter and more eye appealing appearance.

Glute training also contributes to an overall change in full body composition due to the fact they are the largest muscle group in the body. When we train the glutes we increase the percentage of muscle and decrease the amount of fat in the body. Muscle groups such as the quads and hamstrings will also assist in glute exercises such as squats and deadlifts. Compound movements such as these along with loaded glute dominate exercises such as the hip thrust and glute bridge will create a higher metabolic cost during a session. This leads to the EPOC (excess post-exercise oxygen consumption) effect post exercise which heightens metabolism therefore burning more calories overall.

If you want to change the way your glutes look then as I have said it is important to follow a glute specific program, one preferably that includes both upper and lower body sessions.