3 Most Efficient Exercises to Achieve That Dream Butt
- Your legs are thick and covered in cellulite, your booty is flat, what’s the best solution to fixing this up? Train the booty, the right way!
- A well-structured “booty workout” will help to tone up your glutes, improve your overall confident as a woman and more! Creating that aesthetic, narrow waist and fuller butt silhouette
Woman & Weights are a thing now
We can’t deny it; perky butt is in trend now. You find countless (& growing) number of women in the gym dedicating themselves to weights – specifically, booty days.
“Skinny” is no longer sexy, women want to develop a shapely butt, tone up their legs and remove stubborn cellulite. Squatting with weights, leg pressing on the big scary machine used to be intimidating and completely avoided by most women becomes women’s’ object of adoration.
“Fit” has become the new sexy.
Problem
Butt, there is a huge and concealed misconception; leg training does not always lead to a well-shaped bum. *whuuuut?
For many women, exercises such as: (squats, deadlifts, lunges) only increases the size of their quads, thicken waist area, and hamstrings without having any significant effect on their glutes.
Excuse me, glutes? Yes, that G-spot is the much-neglected muscle not within our periphery, which is most important to attain that booty of your dreams.
Quads, hamstrings, and torso area are easier to “activate” hypertrophy (grow bigger) during the workout while the glutes are not fully triggered. Hence, the more training you do, the stronger the quads, lower back and hamstrings become, and this eventually cause a huge disproportion.
One might argue it is a different story when with a good lifting form and technique when performing the above exercises. I hate to break it to you, it may still not be the optimal way to develop the glutes. As the legs become dominant, the glutes continue to take the back sit and stay less activated and thus development (of the glutes) does not occur.
Squats are the best for developing your butt?
Yes, we have all heard of squats. The ultimate go-to when all fails. Butt, are squats necessarily the queen exercise for building a well-shaped bum? No.
Everyone is of different genetic, anatomy structure, and biomechanics.
What works for she-hulk may not work for Maryjane or Kate Ashley and vice versa. Instead of developing the glutes, they develop She-hulk legs.
Wonder why your glutes look flat despite all the squatting, lunging, and deadlifting?
Squats is multi-joint movement that activate 1) Quads 2) Glutes 3) Hamstrings 4) Lower back 5) Core 6) Upper back.
For somebody who is inexperienced, squatting may be too complicated for them to focus on activating the glutes. It may also result in injury if not done befittingly. As such, squats are not the absolute when it comes to building your glutes.
If Not Squats, Then What? – The Solution.
Here we include the top 3 most efficient exercises for your tushie.
Exercise 1: Hip Thrust with weights
The objective of this exercise is to create the mind and muscle connection you need for the subsequent bum exercises.
2 Warm up sets, 12-15 repetitions
3 Working sets, 8-10 repetitions
Rest time: 45secs max
Exercise 2: Single-Leg Deadlifts (SLDL) Superset with Single-Leg Squats (SLS)
The objective of this exercise is to stretch your leg muscle fibres and contract it so hard that the glutes are forced to engage as blood rushes in.
*superset: no rest, right after each set of SLDL, move on to SLS. Yes, scream in pain dear cellulite. Scream.
Start off with the working set, 10 repetitions per leg for SLDL.
Quickly move on to 10 repetitions for SLS
Rest time: 90secs max
Repeat 2 more times.
Exercise 3: Lunges (special technique) Bending forward
The objective of this exercise is to simply throw in cardiovascular impact, on top of *slaying your glutes completely.
3 working sets
12 repetitions per leg
Additional (She-Hulk level) – Squeeze yourrrr Glutes in between sets
In between every working set, (during rest time) focus on contracting your glutes to force more blood flow into your bum.
Squeeze your glutes together for a duration of 15-20 second in between every single set mentioned above, example:
Lunges: 12 repetitions per leg, once 24 reps are done, (immediately squeeze your glutes for 15-20 seconds before resting for 60 secs)
Do that twice a week, and see the change in your bum after 5-6 weeks of progression.
Top 3 things you should not do
- Long distance running.
Thinking that long distance running can burn away the size of your legs, this would lead to loss of muscle, as your leg muscle becomes weaker, your joints (knee and ankle) take more damage when you run, eventually your will suffer injuries and the inability to train. As well as your more dominant muscles such as quads, calves, hams, lower back will work harder and has no significant effect to your glutes development. Muscles will be burn away leaving you with thin flabby legs and saggy butt.
- You go online and articles suggest to you that high repetitions and light weight help with shaping of the legs, while heavy weight and low repetitions makes it bigger. The difference between doing 500 lunges and squats blindly, means you will still be activating other muscles on your legs more than your glutes. As well as your body getting used to these exercises and doing more will have zero effect on your legs and glutes
- You go on a weight loss diet that you found via the internet, you start eating lesser, probably no carbs, plus an apple a day, does that help? No, although you may find yourself losing weight, but you will probably hit a plateau in about 3 weeks’ time and weigh loss is going to stagnate. While your entire body goes into catabolic state for eating so little, you start losing muscles, and becomes skinnier, your glutes will still be flat. The lack of nutrition will not aid butt development. You want to lose bodyfat% not weight, refer to my previous article on burning bodyfat effectively and efficiently.
