How to Get Your Glutes Back

Strength training helps build gluteal muscles.

Your "glutes," properly known as the gluteal muscles, are your butt muscles. Needing to get your glutes back means that your backside area has become weak. Maybe, through aging or inactivity, you have gained fat in the area while losing muscle. To restore glutes to tight, firm, and strong condition, incorporate strength training and cardiovascular workouts into your lifestyle, and a eat a diet with adequate protein to build muscle.

Instructions

1. Perform strength training workouts at least four times per week. Adding weight-bearing exercises and butt-sculpting toner moves such as squats, lunges, jumps and hip raises are key to building up your glutes.

2. Incorporate at least 30 minutes of cardiovascular exercise into your workouts five to six times a week. While cardiovascular exercise is best for burning extra calories and slimming your body, some cardio exercises that can also help sculpt your glutes. Try incline walking with the setting on the treadmill set all the way up, and walk at a pace of three to four miles per hour.

3. Make sure you are consuming enough protein in your diet. Protein helps muscles grow and thrive by repairing the muscle fibers after a tough workout. As a rule of thumb, aim to consume 0.7 to 2.0 grams of protein per pound of your body weight each day.

References

• Bodybuilding: Competition Worthy Glutes
• Body Perfect Fitness: How Much Protein Do You Need?