With the explosion in popularity of Instagram models and other girls with amazingly sculpted booties, developing the so-called underbutt, has become all the rage. This gluteal fold is where the butt meets the hamstring, the gluteal-hamstring tie-in. How does one develop this region of the body for bikini season? Build up and tone muscle while losing fat or specifically cellulite to get rid of excess underbutt? What are some exercises that can be done at home or the gym to shape up this area?
How do You Build the Underbutt?
It is very important to understand that one’s own personal genetic makeup is going to decide exactly how the underbutt will be shaped or ultimately look. So, hoping to have the same looking rear end as some specific fitness model, isn’t going to be an exact science and you can’t expect the exact same results.
However, what one could do is to work on developing the butt in totality along with the hamstrings, and focus on exercises specific to that area of the body.
Looking to lose excess fat in that region and adding more shape to the booty, will require both lifting weights, and losing fat on the body as a whole. You cannot spot reduce the fat just from the butt and keep the rest of one’s body looking the same way. Fat will reduce over time with the right exercise and dietary plan.
Exercises to Target The Underbutt Specifically
These exercises can activate more of the lower region of your glutes, along with the hamstrings. Remember, the specific shape that your booty will ultimately take is based on one’s own personal genetics, but that won’t stop anyone from still building a great rear end.
- Hip Bridge
I use this one all of the time to help with my bad lower back. It’s simple enough to do, but really helps to loosen up the spine, hips, and activate the gluteal muscles. Make sure you squeeze at the top of the movement to really warm up the butt before doing weight lifting.
- Hip Thrusts
- Lunges (variations of)
- Leg Curls
Look up videos on YouTube that show how to perform each movement correctly. It will be too confusing to describe in text and each exercise does require a good knowledge base in order to avoid injury.
One tip is to start with a lighter weight and get the form down pat. Not only that, but really focus on isolating the muscle and taking your time. Don’t fly through each rep and keep the form proper, this will help get positive results much faster.
- Stair Stepper
- Incline Walking
Sprints are an amazing way to build up the legs and the glutes, while shredding fat fast. Though, you can’t really do them everyday without wearing yourself out. Twice a week allows for a good amount of time in between recovery.
The stair stepper or walking on an inclined treadmill, allows for easier days, of slow cardio sessions that will still activate the glute muscles and ultimately help with the underbutt.
Overall, targeting the underbutt requires you to work on the booty as a whole, while training the hamstrings as well. In order to rid the excess fat or stubborn cellulite in that region, a general reduction of body fat is necessary.
You cannot spot reduce and just hope that the excess goes away on the underbutt. Though, with time, training, and a proper diet for fat loss…things can definitely be shaped up.
WANT AN EASY TO FOLLOW PLAN FOR GROWING THE BOOTY?
Check out the program, Unlock Your Glutes
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This is an online program, with an ebook and video instructions, which gets emailed to you so you can get started right away.
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If you want a way to get those great butt gains without having to figure everything out on your own, head over to this page, and get all the info you need to get started: Unlock Your Glutes program