The glutes are among the most inactive muscles on the body, which is why it’s so difficult to get them in shape, Eric Guilleminault, certified personal trainer at Off the Grid Fitness in Scottsdale, says.
People may train hard every day, but the truth is that most spend too much time sitting, causing what is often referred to as “glute amnesia.”
It takes between 6 and 8 weeks to start seeing physical changes on your lower body, Guilleminault adds. Building muscle is not an easy task. After that you have to make some kind of change to avoid plateaus, he adds.
The typical goal is gaining 1-2 pounds of muscle a month. Anything more than that is even harder because you still have to do it the right way.
Most fitness instructors say that squats and lunges are two of the best exercises you can to tone your legs. Deadlifts are also recommended because they work out your entire body. Many of the exercises on the following list can be done at home, during commercial breaks while watching TV.
Just keep in mind that you cannot make it easy on yourself. Add weights, if you have to. Otherwise, the muscles are not really activated. “People don’t challenge themselves enough,” Guilleminault says. “And that is a big mistake. You should feel the burn during the last three reps.”