The 3 BEST Exercises For Building Your Booty
When I ask most new female clients what body part they would like to work on, the most common reply is their glutes. J-lo has set a new kind of booty bar, unfortunately without genetics like her you’ll be hard pressed to reach that level of booty. There is good news though!! You can incorporate some staple movements into your own workout routine to help increase the size and perkiness of your own booty.
Take a look at your own buns right now; are they firm and strong or does it feel like just another muscle that you may be storing fat on, making it feel a bit saggy?? If you really want a tight and sexy butt that make heads turn when you are in your bikini, keep reading…
Your booty consist of three muscles, the gluteus maximus, gluteus medius and gluteus minimus. The gluteus medius and gluteus minimus are the muscles on the sides of the hip that are used for the internal rotation of the thigh. The gluteus maximus is the largest of the three muscles and is used for hip extension, outward rotation, leg adduction and leg abduction. These muscles are collectively called the “Glutes”.
Strong glutes helps us in our daily activities from things as low impact as walking to climbing stairs. Strong glutes will power you through most activities, unfortunately because of our sedentary lifestyle, our glutes are not getting the proper engagement and activation to grow strong.
If your glutes are weak and in need of a “pick me up” here are some of my go-to exercises to help remedy that…
Activation exercises such as; Frog Pumps, Glute Bridges, Banded Abductors, are all great movements to wake the glutes up before you begin your heavy lifting.
Yes, you must lift heavy to grow any muscle!! You’ve heard the saying ” if it doesn’t challenge you, it won’t change you” ….well this rings 100% true with weight lifting. If you are just going through the motions in the gym, not only will you not see the progress you want, but it will take you eons longer to get there! So, perform some heavy lifts of my favourite booty builder move; The Hip Thruster. Keep your rep range around 6-10 and always make sure your form is on point (check out how the glute guru recommends getting them done HERE)
Stretching both before and after a workout is also very important. Our hips are often very tight and heavy lifting can make them even tighter. You’ll want to make sure that you’re stretching the muscles before training to achieve activation to the specific muscle group, and after training to prevent from having super tight muscles which can cause tightness and discomfort in your lower back.
I also suggest training your glutes anywhere from 3-4x a week, even if it is just throwing in some activation exercises at the end of your workouts. Or you can ad some glute exercises into your upper body days, the more activation your booty is getting, the more it will grow! You can also add little things into your day to day to help with glute growth. Such as taking the stairs instead of the escalator, using a stepper or stair mill for your cardio, and following a balanced nutrition plan.
If you want to start your own booty transformation, please fill out my Quick Fit Questionnaire HERE, and let me know how I can help you!
Happy Booty Building!