Working on your summer body is tough. Working on building a booty is arguably even tougher. Larger compound movements, like deadlifts and squats, are essential, as are smaller, more targeted movements, like cable kickbacks, banded side-steps, hip thrusts, and curtsy lunges. So where should a booty building newbie even start? Here is my best advice for building a booty the good ol' fashioned way:
- Do your homework! (Nobody said the first step would be glamorous.) Learn about the muscles that make up the gluteus so that when you do various exercises you know which muscles you are targeting. Doing as many movements as possible, as fast as possible, with as much weight as possible, is by far NOT the best way to achieve great results. Slow, targeted movements, that involve squeezing the right muscle at the right times, will lead to much better, firmer, and more rounder results (insert heart eyes emoji).
- If you are new the gym, opt for a personal trainer to show you the ropes. A good trainer will ask about your goals and will cater a workout program to fit your needs. All personal trainers are not created equal, however. Read these articles first: Things to Consider Before Hiring a Personal Trainer and Recommendations When Selecting a Personal Trainer
- Social media is an excellent source of content and information... if you can filter the facts from the fluff. Follow TRUSTED accounts to get daily doses of ideas and inspiration.
- Get a resistance band (like the SlingShot band) and start incorporating regular band work into your glute routine. Not only are these bands inexpensive and versatile, they are effective! This band is wide enough to easily sit at your ankles or above your knees, and it is tough! It provides serious resistance and resists stretching out over time much better than the bands you will find in most stores.
- Muscles take time to grow, so be patient! You won't be able to build a booty in a day, or even in a month for that matter. But being persistent and dedicated to your workouts will pay off over time.
Below is a workout to get you started. Cheers!
If you are just starting out, don't feel obligated to make it through the entire workout; get as far as you can while still maintaining proper form.
Walking lunges: x15 each leg (add dumbbells as necessary) - 3 sets
Air Squats: x10 - SUPERSET - Jump Squats: x10 - SUPERSET - Curtsy lunge: x15 (each leg) - 3 sets
*Take 30 second breaks in between each giant set. (See VIDEO below)
If you're anything like me, then you're super bad at warming up and stretching before your workouts too 🙈 BUT when you work out at 5am it's almost impossible to get your a$$ in gear otherwise. Try this Pre-Leg Day Warm-Up next time (see how I capitalized that like it's a proper noun 😏 makes it seem more important): ▪️Air Squats (slow & controlled with good form) x 10 > right into ▪️Jump Squats x 10 > right into ▪️Curtsy lunge x 15 (each leg) Do a total of 3 sets, with a 30 second break between each giant set. Now go crush leg day 🙌🏽 • By the way, @victoriasport now makes workout pants in 'short' sizes 😆 #gamechanger • • • • • #fitmom #motivation #fitspo #fitmom #fitnessjourney #fitchick #fitmomsofig #fitfam #fitnessmotivation #momswholift #momswhoworkout #postpartum #postbabybody #postpregnancy #healthyeating #iifym #macros #fitnessaddict #bootybuilding #gainz #igfitness #instafit #legday #legdayproblems #warmup #preworkout #curtsylunges #squats #gymgirl
Reverse Hack Squats: x12 - 3 sets (find the 'regular' hack squat machine and stand facing towards it rather than away, keep your weight in your heels)
Leg Press: 12 with feet angled to the left, 12 in the middle, 12 with feet angled to the right - 3 sets
Lying Down Hamstring Curls: x15 - 4 sets (pause at the top of the movement and squeeze your butt) - SUPERSET - Side-step squat walks with a Slingshot band: x10 each way
Hip Thrusts: x15 - 4 sets (use a barbell with appropriate weight, slow and controlled movements, squeezing at the top OR use a resistance band and do this movement at home) See video below, courtesy of @realheidipowell, who has an excellent Instagram account to follow for fitness advice!
LADIES listen up!! This is THE MOVE that can sculpt your buns right in the comfort of your own home 🍑 as evidenced in this very fancy, high-cost video production 🎥💁🏼 (ie. iPhone vid shot by Matix for my sis-in-law last week).📱 Bonus: flip flop haters will appreciate this move can be (and was) done in boots and jeans 😜...although I wouldn't recommend it (unless they're stretchy). HOW TO: find a stable bench (or chair/sofa) and grab your resistance band (link in bio if you don't have one). Place band just above your knees (Size Small) then lay with your back on the ground, buns close to bench. Place both heels on the bench, then using your hands to stabilize, press thru your heels to elevate your buns, extend the hips, and press outward with knees. Pause at the top for a beat, then slowly lower yourself at home. Try 3 sets of 10 for starters, and build up to 3 sets of 25. This easy-to-do move can be done at-home OR can be added to you gym workouts!
Get inspired! Be active. Be healthy. Be fit. And work those buns.