A personal trainer has revealed how she transformed her glutes from flat and non-existent to rounded and perky, and the simple ‘must dos’ you should follow to do the same.
British fitness coach Vikki Hill said there are five simple things that helped her to change the overall shape of her body – and not all of them involve slogging it out in the gym.
‘My top tips, as your experienced coach, on how to grow a thick dumpy,’ Vikki posted on Instagram.
‘Implement these must dos and your glutes will grow. Be patient and consistent.’
A PT revealed how she transformed her glutes from flat and non-existent to rounded and perky, and the simple ‘must dos’ you should follow to do the same (Vikki Hill pictured)
BEFORE AND AFTER: British fitness coach Vikki Hill said there are five simple things that helped her to change the overall shape of her body – and not all of them involve slogging it out in the gym
HEAVY COMPOUND LIFTS
The first thing the fitness coach said you need to do is incorporate heavy compound lifts into your gym sessions.
Compound movements are movements that involve various different muscle groups at the same time, like a squat, which works the glutes, calves and quadriceps.
If you’re looking to do a heavy compound lift, Vikki highlighted a good example is a weighted glute bridge with a heavy weight.
The key is focusing on glute exercises that teach isolation and activation, and hip thrusts and glute bridges are great for this.
The first thing the fitness coach (pictured) said you need to do is incorporate heavy compound lifts into your gym sessions, which are movements that incorporate various muscle groups
FOLLOW FOR 8-12 WEEKS
Vikki said change doesn’t happen overnight, and you need to follow the same program for somewhere between eight and 12 weeks in order to see results.
Vikki said you don’t need to train every single day, but consistency is better than perfection, and so you do need to work on getting your workouts done each and every week in order to see the gains.
The PT’s third tip is that you should train ‘close to failure’, which is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine
TRAIN CLOSE TO FAILURE
The PT’s third tip is that you should train ‘close to failure’.
This is another word for progressive overload, which is when you gradually increase the weight, frequency, or number of repetitions in your strength training routine.
This challenges your body and allows your musculoskeletal system to get stronger.
You can either train ‘close to failure’ by increasing the number of reps you do with your weights or by increasing the heaviness of the weights.
FOCUS ON EXERCISE FORM
But it’s no use doing the exercises unless you are doing them correctly.
The PT advises you pay close attention to your form in every move, and do one move perfectly, rather than trying to get more done than is necessary.
If you’re not isolating your glute muscles in a workout move, you will never grow them, Vikki said.
Finally, Vikki (pictured) said ‘complete’ rest days are vitally important, as when you sleep and recover is when your body changes shape
TAKING REST DAYS
Finally, Vikki said ‘complete’ rest days are vitally important.
Many people who are trying to get in shape think they need to work out every single day to get the results.
But in fact having rest days where you prioritise your diet, hydration and sleep are where the real ‘magic’ happens in terms of change.
Previously, Vikki shared the five things that will help you achieve your weight loss goals fast, and the first is down to what you’re eating.
‘Be in a 10-25 per cent calorie deficit with your food, which means eating fewer calories than you’re burning,’ Vikki said.
You should also eat between 100 and 120 grams of protein every single day. Good sources of protein include lean meat, eggs, fish, yoghurt and dairy.
Finally, Vikki said it’s a good idea to do some resistance training – which involves using your own body weight or dumbells – between three and five times a week.
‘Prioritise consistency,’ Vikki added.
Complete a consistent training routine every week to increase muscle, improve posture and stability and reduce chances of injury.’
