The so-called underbutt is one of the major ‘problem areas’ that women want to target when starting their fitness journey. The underbutt is the area where the hamstrings meet with the glutes, on the back of one’s legs, and right underneath the butt.
The gluteal fold, if you will. This part of the body when it is effectively built up and sculpted, can add a fantastic touch to an already amazing looking body.
However, what are some exercises that hone in on this area of the body? How does one develop something that isn’t actually an independent muscle called the underbutt?
What are Some Exercises for the Underbutt?
Understanding Muscle Development
OK, so before we get into specific exercises, we need to understand some basic things. Firstly, that, doing exercises that target your butt and hamstrings isn’t going to make you lose fat in that area. That’s called ‘spot reduction’ and it doesn’t work.
Well, what does work? Your body loses fat gradually, through use of diet and exercise. It will tap into its fat stores, in order to convert it into usable energy.
But, it’s not going to just draw from the region around the underbutt for energy, it is going to draw from all parts of the body.
So, if you want to lose fat in one area, a total body fat reduction is the only way to achieve this.
Next, resistance training needs to be done in order to develop muscle. Muscle needs to grow and be worked in a variety of ways to become ‘toned’.
If one simply loses fat, that area is just going to be flat, if muscle isn’t added. Those bikini model butts are made with muscle, with just enough fat to make them look amazing.
Keep in mind that this all takes time to accomplish. Doing a few workouts isn’t going to change your body. It’s that consistency over months and eventually years, that builds and maintains, a great physique.
Underbutt Exercise List
Here’s a list of weighted and non-weighted exercises that will develop the glutes and hamstrings, to help build a booty and underbutt, that pops.
- Hamstring Curls
- Leg Press (various feet placements target different areas)
- Hip Thrusts
- Sprints (running)
- Incline walking on treadmill
- Stair stepper
- Glute Ham Raises
- Hip abductor machine
Keep in mind that not all of these need to be done in one workout. They can be split up or brought out on different days. Also, for the best explanations on how to do them, watch instructional videos.
You need to have proper form for these to work and to avoid injury. Plus, it’s too hard to explain through text, and easier to learn by watching.
Want a Full Booty Development Program?
The exercise list are a lot of the exercises that are necessary to start building a jaw-dropping but. However, there are many more effective ways to target the glutes with other exercises or changes to reps and pace.
You don’t have to do exercises for your rear end everyday, in order to see results. In fact, it’s going to have an opposite effect of stagnation.
Why? Your muscles need time to recover. Growth happens during rest, particularly sleep. As such, if you aren’t taking days off or sleeping well, your progress isn’t going to be all that great.
With that in mind, when designing a plan, you’ll want to keep it at 2 days per week focused on the booty. Maybe 3 days max, for short periods of time. Try to set the workouts 48-72 hours apart from one another.
Using the Unlock Your Glutes Program
Check out the program, Unlock Your Glutes
Unlock Your Glutes is a workout program to add size and strength to your glute muscles in as little as 4 weeks! Plus, you only have to do 2 workouts per week.
This is a step by step process, which will help to eliminate a lot of the guesswork and experimentation that comes with designing a fitness program.
This is an online program, with an ebook and video instructions, which gets emailed to you so you can get started right away.
The best part is, as of writing, the digital program is on sale for $17! With a full 60 day money back guarantee.
So, if you’re interested in adding size to the booty, head over to this page, and get all the info you need to get started: Unlock Your Glutes program