When women go to the gym the usual areas they want to work on are their stomach and glutes. A well rounded backside can be a goal for many or trimming up the current shape and removing excess fat. While weights can’t specifically remove cellulite or spot remove fat, they can help with building muscle and tone in that area.
Combined with losing excess fat, that muscle tone will result in a very shapely view from the back that can win you many admirers.
Lifting weights helps with muscle tone, tightening up, and even building muscle. But do not fall into the trap of thinking that you will suddenly ‘bulk up’ from lifting weights. If it was that easy to add size then all men would be built like bodybuilders. The fact is it takes time to build big muscles. First you have to build tone.
When you reach a point where you feel you have enough muscle tone you simply cut back on trying to lift heavier weights and look to maintain what you have built. It is really that simple.
The Gluteus Maximus Routine
This routine is part of a regular leg routine. There are two workouts that are alternated every session when it is time for legs. In addition regular cardio is a must and it must be difficult enough to get you in the fat burning zone. Stair climbing, the elliptical machine, and running are some of the best options but cardio, spin classes, and Zumba are great as well.
- Deadlifts – 4 sets of 12 to 15 repetitions – use a barbell or dumbbells
- Lying Leg Curls – 3 sets of 12 to 15 repetitions
- Dumbbell Lunges – 5 sets of 20 repetitions
- Barbell Squats – 3 sets of 15 to 20 repetitions
- Leg Extensions – 3 sets of 12 to 15 repetitions
- Step-back Lunges – 5 sets of 200 repetitions
- Leg Presses – 4 sets of 15 to 20 repetitions – place feet higher on the platform
- Step-ups – 3 sets of 20 repetitions
For variety you can utilize weight increases in two different ways. Normally you can pick a weight that is about 50 to 65% of your maximum and do multiple work sets at that weight for the prescribed number of sets. Of you can pyramid the weight up to 1 all out set at the most weight you can lift for the listed repetition range. Both ways will work your muscle fibers but in different manners. Each workout will be very challenging and will help to shape your legs and gluteus. If you find that you are still sore when it is time to work legs again do light cardio, stretch, and come back to workout the next day.