In order to build a firm and round derriere, you need to build some muscle. And ladies, if your skirts feel tighter as a result, it’s because your glutes are less flabby and you can’t squeeze them in. And it’s all good.
You have 2 types of muscle fibres: slow and fast. The slow ones have a lot of endurance and get activated first. The fast ones are called upon when the intensity increases past a certain level and they are easier to grow.
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For faster results, you should recruit as many muscle fibres as possible. So you need to work as hard as you can at exercises that work your glutes. What are the best exercises for the booty? Squats and Lunges. And you need to have perfect form on both.
So here is the workout. Alternate Jump Squats and Jump Lunges for 30 sec. with 30 sec. break in between. The break gives time for the muscle to recover partially so you can maintain your intensity.
Give it a try and let me know what you think.
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