Absolutely no one ever:
Me: THIS IS HOW YOU BUILD YOUR BUTT.
Just kidding, I actually get questions on how to get a great tush from a few people which brings me to this post.
You guys know how much I love sharing fitness or nutrition tips and hacks and I do spend a lot of time working on my glutes and legs so I’m happy to help.
On the other hand I am skeptical writing this post because I don’t wanna be like:
” I have the best ass anyones ever seen and you should all take notes because damn look at my butt.”
I also don’t want this to come off the wrong way and saying some booties are bad and some are good.
All bodies, butts, legs, bellies, thighs are beautiful and everyones body is beautiful so please don’t read this feeling like “I need to change how I look”
And I feel a little weird making a whole post on a booty but hey, I get people asking on ways to tone and tighten their bum, so I want to give you guys what you ask for.
I mean yes I am very proud of my body, how strong it is and how confident I have become.
And I believe theres nothing wrong with wanting to put on muscle and have goals that you want to reach.
AS LONG as it makes YOU happy and makes YOU feel good.
I also believe we should love our bodies at any and all stages. I want to make it clear that we should NEVER compare our bodies to someone elses.
If you have goals to build more muscle in your body thats great, feeling strong is super empowering, but pleeeeeeasseee don’t compare your journey to someone elses.
Everyones on their own path, everyone has their own goals, period.
Also, there are so many different factors that come into play with a persons body type that we should keep in mind.
Genetics, diseases (thyroid, diabetes, lupus), what type of workouts they like, their food choices, stages of life (pregnancy), stress, mental health, etc.
We are all going through something, and we never know what that person is going through to get their body.
So be mindful and be aware.
For example, genetics play a big part in my body type.
I am built like my father. He has short legs, a muscular build, stocky. My mother has a smaller, leaner petite frame.
So I build muscle quite easily in my glutes and legs, I always have been able too.
And I was involved in a lot of sports growing up.
I also lift a lot of weights, do a lot of sprinting, and have a big appetite which all contribute to muscle growth in the glute area.
One more thing I want to mention before you think “I wanna grow just my glutes not any other part of my body.”
Unfortunately that is not possible and we cannot spot reduce fat or build muscle. Spot reduce means you can’t pick a certain part of your body to grow muscle in and ignore everywhere else.
If you want to grow muscles in your butt, you have to be growing your muscles all over your body. Just science and anatomy, don’t blame me.
BOOTY BUILDING TIP #1
- Incorporate glute isolation exercises.
Squats is actually not one of them. I mean, squats are great and contribute to having a perky butt but they don’t isolate the glutes. They work glutes, quads and hamstrings which are still important to do.
Glutes are kind of a tricky muscle to isolate but it definitely is possible.
Here are a list of great glute isolation exercises to try:
- Donkey kicks, or Cable kickbacks,
- Glute Bridges
- Hip thrusts (both legs or single legged)
- Fire hydrants
- Pistol squats
- Sumo squats
- Step ups
- Cable pull-throughs
- Dead lifts (can be incorporated on booty or back day)
I recommend adding weights to these exercises and resistance bands will be your best friend.
This may sound weird but I find the best booty exercises are ones that involve a lot of clenching lol…
Like glute bridges you clench your butt, hip thrusts, cable pull-throughs, any type of squat. CLENCHING.
BOOTY BUILDING TIP #2
If possible, separate leg and glute days.
For leg days I incorporate moves that target my quads, hamstrings and glutes.
On glute days I like to focus solely on my glute muscles and work on isolating them.
Make sure you give yourself at least 2-3 days in between the two muscle groups because you don’t want to overtrain.
Leg days is where I do my heavier squats, lunges, hip abductors, hamstring curls and roll-outs, box jumps, jump squats, etc.
Glute days I do a combination of the moves I listed for you and aim for 3-4 sets of each, and higher reps (15-20) or lower reps (anywhere from 6-12) depending on the weight I’m using.
BOOTY BUILDING TIP #3
I have seen the most growth in my muscles and my booty when I stopped restricting food intake so much and started eating more.
When your an active individual and lift weights 4-5 days a week, your body needs more fuel in order to repair your growing muscles and build more.
Do not ignore those hunger cues, and if your still hungry after eating a meal thats your bodies way of saying “i need more food please.”
Listen to your body and eat accordingly. I think thats a common mistake people make when starting out on their fitness journey.
You don’t need to restrict food to see progress.
BOOTY BUILDING TIP #4
Two words: rest days.
You HAVE to rest in order for that booty to grow.
I have stated this before in my other post on Common Fitness Myths but its so essential for muscle growth.
Your body builds muscles when you are resting, not in the middle of a workout.
If you don’t take proper rest days, you will overtrain (its a real thing) and your muscles won’t have the chance to re-build and repair and will just continue to break down.
So no booty growth for you if you don’t rest properly.
BOOTY BUILDING TIP #5
Remind yourself that all butts are beautiful and perfect and everyone is unique in their own way.
I work hard on building my muscles and having a toned bum but I also have cellulite and dimples.
Not an imperfection, just how my body is and I accept and love that.
So should you.
A lot of insta models or fitspos ALSO have cellulite or other things they call flaws but they don’t show you that side of them. So keep that in mind.
Like I said before, it’s amazing to have goals and work towards something but its important you are doing it out of love, not out of hate for yourself.
Enjoy your journey and how your body looks and most importantly FEELS, every step of the way.
I hope everyone has a GREAT day