We all know a perfect booty when we see one. They’re round, supple, and usually pretty strong! 🍑 But, building a booty takes time and effort, just like any of your other fitness goals.
Here, we’re sharing our top five tips for building the perfect booty, from exercises to try and how you should train. Let’s get those booties bumpin’!
Activate Your Glutes First
If you’re not used to training your booty, it can be difficult to activate your glute muscles even if you’re doing exercises that target those muscles.
So, before you even start your workout, activate your glutes in your warm-up session by starting with some glute bridges, squats, and hip extensions.
For extra activation, use a resistance band during your leg day warm-up.
Use Eccentric Bodyweight Exercises
Eccentric exercises are simply referring to movements where the contracting muscle is lengthening. Usually, this means any type of slow, descending movement.
Examples of eccentric exercises include:
- Walking downstairs
- Slow squats
- The slow descent of a push-up
By focusing on moving slowly in these eccentric exercises, you’re really targeting the working muscles and toning them.
That’s right - even though it seems counterintuitive since going downstairs is obviously easier than going up, it can be a great way to gain deeper access to the muscles you use all the time.
Train Glutes Multiple Times Per Week
For the absolute perfect booty, you’re going to need to train glutes more than once a week. But, you can definitely do different leg exercises in every session, even if you do a booty workout every other day.
For example, you could do squat variations on one day, deadlifts on another, and mix and match various glute-isolating exercises in between. The best bodyweight exercises to build your booty include:
- Walking lunges
- Hip thrusts
Plus, working other parts of your legs, especially your hamstrings, also contributes to sculpting the perfect booty. So, don’t leave them out!
Eat to Gain Muscle
To build your glute muscles, it means you have to eat - perhaps more than you’d expect. The trick is to eat healthy foods with plenty of macronutrients that fuel your muscles.
Making sure you’re eating enough to truly see the fruits of your labor is key to building the perfect booty.
Choose Your Cardio Wisely
Cardio exercises, especially HIIT training, are great ways to tone up and lean out. Workouts like kickboxing are an amazing booty-building workout because they incorporate glute exercises like kicks and squats in a fast-paced cardio environment.
But, you could also use the Stairmaster or the treadmill at a steep incline to include your booty building goals in the cardio mix.
Overall, building the perfect booty won’t happen overnight. Besides, you probably have an awesome booty already! Be patient as you approach this new goal and, if you stick with it, you’ll have a perky peach in no time.