This Is the Best Glute Focused Workout Ever, According to PT Chrissy Sela

19 May, 2022 | admin | No Comments

This Is the Best Glute Focused Workout Ever, According to PT Chrissy Sela

This Is the Best Glute Focused Workout Ever, According to PT Chrissy Sela
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  • According to PT Chrissy Sela.

    Finding the best glute-focused workout can sometimes feel like hunting for a needle in a haystack. Sure, there are only so many glute-focused moves you can do, but with 11,700,000 Google results, thousands of trainers to choose from, and hundreds of move combinations, it’s hard to know where to start.

    Weight training is great for many reasons – from boosting your metabolism, bone strength and joint function, to reducing your risk of injury and increasing your muscle mass, it really is a jack of all trades. Weight training your glutes is especially important for your overall health because your glutes support your body more than other muscles. Not only do they help you walk and run and prevent injury, but they also support your back, knees, and hips.

    Basically, your glutes are an all-rounder.

    Not to mention the fact that, over the past ten years, the perception of the “ideal” body type has completely changed. Thanks to celebrities like Beyoncé and Rihanna, strong is now beautiful, as are big glutes. Body positivity – and even neutrality – is now celebrated and accepted for body types of all shapes and sizes, and serves as a constant reminder that when it comes to health, there is no “One body fits all”.

    Curious to read a little more about which workouts will futureproof the all-important glutes in the meantime and make you a bigger bum? Keep scrolling – we have enlisted the author of the famous PT and happy, healthy, strong, Chrissy Sela, for sharing her go-to glute workout with you. While you’re here, don’t forget to check out our list of the best yoga classes, gym classes, and home workouts, guides to meditation, mindful walking and self-care ideas, and running tips for beginners.

    According to Chrissy Sela, This Is the Best Glute-Focused Workout You Can Do

    So, you are inclined to strengthen or develop your glutes. “Building a bigger booty has definitely become a trend in recent years,” shares the personal trainer. “But, aside from aesthetic motivations, your glute muscles play a fundamental role in how well your body operates overall, so it’s really important to keep them active and strong.”

    Sadly, with extended periods of office work and WFH setup, often comes inactivity and what some PTs prefer to call “lazy glutes.” As Sela points out, when we sit for long periods of time, our glute muscles have no work to do, so they weaken from inactivity. “This then has a knock-on effect because it pushes other muscles out of balance and can throw your pelvis out of alignment,” she explains.

    Not ideal, but easy to fix with a few glute-focused workouts. “Whether you’re someone who sits a lot or who wants to build a strong booty, I’ve developed the best glute-focused workouts for you,” shares PT.

    Ready? set? Sweat Not so keen on a glute-focused workout? Instead try our Health Aid’s go-to full body workouts, bodyweight workouts, lower body workouts or abs workouts for women.

    The Glutes on Fire Challenge

    Ever Heard of Cela’s Glutes on Fire Challenge? “It’s a great workout to do while you’re at it, to make sure you target and strengthen your glutes to enhance your performance and build your confidence,” she explains.

    The workout consists of a mix of what the PT thinks are the most effective glute exercises combined with a range of reps to ensure you hit that growth and reap the benefits, too. “Metly taking every ability into account, I developed this workout to make sure you target every angle of your booty so you can feel the strong, confident, and glowing goddess that you are,” she progresses.

    set? 3 of each.

    Exercise 1: Barbell Hip Thrust

    agent? 12

    Exercise 2: Barbell B-Stance Hip Thrust

    agent? 12 each side

    Exercise 3: Single leg bridge alternating dumbbells

    agent? 12 each side

    Exercise 4: Goblet Squat

    agent? 20 each side

    Exercise 5: Dumbbell Reverse Lunge

    Reps: 12

    Exercise 6: Pump the Frog

    Reps: 20

    Prefer to work out with a trainer? Try this glute workout from Cela’s YouTube channel, or try her IG workout above.

    Your Glute FAQ, Answered

    How can I build my glutes faster?

    Two words: continuity, and progress.

    Make sure you’re training the muscle group consistently, and likewise, make sure you’re making progress in said workout. Not sure what that means? It simply means you’re improving — lifting a little heavier weights each week, upping the reps or sets, or increasing the length of your workouts.

    This way, your body is not doing the same thing day after day; Rather, actually improving from week to week. Pain in legs after session? Our guides to workout recovery and delayed onset muscle soreness will help.

    How long does it take to get a big butt?

    You’ll see results from the most consistent – and progressive! – Workout routine in about ten to twelve weeks.

    Can I Work My Glutes Every Day?

    While you may think that more is always better, believe that when it comes to getting things done, it’s important to get the balance right. Your body needs to work out, sure, but it also needs to recover from said workout.

    Why? Simply because exercising too much will only tire your muscles and your exercises will generally be less effective.

    Naturally, doing too little would mean no progress. Aim to do two to three workouts a week for best results.

    How can I train my glutes at home?

    Try Cela’s workout or YouTube video above for a seriously spicy session.

    You don’t need a shedload of home gym equipment, but strength training with weights will make a slightly harder workout.

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