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Beginner Workouts This post may include affiliate links. The gluteus is a muscle.

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Just like any other muscle, it requires training to become tougher, tighter, and rounder. This means weight lifting! Although many women avoid weightlifting for fear of bulking up, the truth is that everyone benefits from strength training.

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Building muscle helps you look long and lean, and the more muscle you have, the harder your metabolism works. This means that building muscle raises the number of calories you burn at rest.

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Perform these exercises two or three times per week with enough time in between weightlifting sessions for recovery. Proper form is more important than heavy weights.

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However, you should aim to increase the weight over time. With the highest weight you can manage, perform each exercise for a total of 12 repetitions.

Rest for 45 seconds, then repeat for a total of 4 sets. Weighted Walking Lunges You can choose to use either a barbell on your shoulders or a dumbbell in each hand.

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Leg Press Machine 4. Weighted Glute Bridge In order to add weight, balance a barbell on your hips.

In your starting position, the barbell should rest at the meeting of your legs and your stomach. Use your hands to hold it Muscle butt tumblr place as you push your hips up. Beginners start with no weight and slowly work up to using a barbell.

Learn how to preform the exercises with proper form using the following videos. If you want to check out other exercise routines that target your butt, take a look at our day programor this 6-minute butt workout.

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Heavy lifting breaks down muscle. Your body needs protein in order to rebuild.

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If you need snack ideas, check out these 10 protein-packed workout snacks and these 14 high protein lunch and dinner recipes. For more workouts and healthy recipes, like us on Facebook, follow us on Pinterest, and subscribe to our newsletter.

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