Fitness trends have dramatically changed over the years. From the “supermodel thin” look to the recent craze; the booty. Embracing your curves is something everyone should do! Unfortunately, most of us weren’t born with a big, round butt so here are some tips to building one of your own.
Don’t be afraid of lifting weights
Your body will not transform into this giant, masculine physique. In reality, it’ll be the complete opposite. Weightlifting is the key to the growth and shaping of your muscles, as well as fat loss. Squats, lunges and deadlifts are key compound lifts, while incorporating step-ups, glute thrusters, leg curls and extensions AFTER your muscles have already become fatigued will achieve maximum results.
Without conclusive data to support “spot training,” it’s important to stick to these basic compound movements because they hit multiple muscle groups and target areas. They also break down more muscle fibers when hit with the right intensity and volume (10 to 15 reps for four to six sets) So, just remember, you cannot shape or tone your muscles if you don’t have any.
Some effective body-weight exercises that can also be added to your leg day are jump squats, box jumps and most importantly, sprints. Adding in some explosive, high-intensity sprints will not only define the quads, glutes and hamstrings, but they will also melt away the layer of fat that covers them. For example, compare a sprinter’s butt to a marathon runner’s butt.
If trained properly, lower body shouldn’t need to be trained more than twice a week
Heavy lifting requires lots of rest to repair your muscles. Resting in between sets is key, as you want to keep it challenging enough so that your body requires 60 to 90 seconds of rest. This will allow your body enough recovery time to maximize each lift. It’s also important to switch up your exercise routine. Keeping the basic compound lifts (squats, lunges and deadlifts) but varying additional movements with dumbbells, bands and cable machines.
Keeping a lifting journal is a great way to make reasonable goals and track your progress. Goals could be as simple as adding 5 lbs to your squat each week or adding an additional hour of working out to your routine.
Tracking your measurements is valuable in your fitness journey. They should be done every 60 to 90 days to see any significant gains or losses. Photos and body fat percentage at each measurement date are helpful to see the long-term benefits of all of your hard work.
DIY Booty Workout
- 12 BARBELL SQUATS
- 15 KETTLEBELL SUMO SQUATS (repeat four to six times)
- 12 BARBELL STATIC LUNGES (each)
- 12 DUMBBELL STEP-UPS (each) (repeat four to six times)
- 10 STRAIGHT-LEG DEADLIFTS (repeat four to six times)
By Morgan Eaton | Trainer at TitanUp Fitness