Women are always on the quest for a better booty. Whether your butt is large and you want to shape it or it is small and you want it more bootylicious, here are my top tips to make over your rear view.
Being a fitness trainer for over 10 years, the most common question I get asked from women is “How do you build a better butt?” The butt is the number one requested body part to improve on a woman’s body.
In some women, it is genetic and in others it doesn’t come so easy. If you one of those girls who have to work at like myself, here the booty scoop.
LEARN YOUR BUTT TO A SCIENCE
The shape of the buttocks is defined by 3 muscles known as the gluteus maximus, gluteus medius, and gluteus minimus (hidden under other muscles). You have to learn how to train all 3 muscle groups to sculpt
a star worthy booty. A combination of strength training, cardio, and the right nutrition will build the booty of your dreams.
Strength training that targets these muscles can help develop a higher tighter, more rounded look. Here are my top 5 booty busting moves to a beautiful butt. The best part of these exercises, you don’t need a gym. You can do them anywhere!
This is my number 1 move. It directly engages the glutes directly. This exercise will give you fuller rounder glutes. Raises the heart rate to burn calories.
Form: Keep feet parallel, shoulder-width apart. Slowly lower hips as if sitting in an invisible chair; then return to standing. Make sure your knees do not push out in front of your toes. Keep your torso tight and back straight.
Whether they are walking lunges or stationary lunges, they work the butt, quads, hamstrings, and calves. It is also great for burning calories.
Form: Feet parallel, hip-distance apart, take one giant step forward. Lower your body slowly, bending both knees, and return to standing. Repeat on the other side. Bend your knees no farther than 90 degrees, front knee stacked directly over your front ankle. Do not rest your back knee on the ground.
This is great for toning the side of the legs. Still targets the glutes and the legs.
Form: From a wide stance, bend one knee. Keep the shinbone under that knee vertical to the floor. If the knee falls inside the foot, use a shorter stance. Lean forward slightly, but keep your shoulders behind your knees to avoid injury. Choose a hand position that helps with balance.
This one is old school but still effective. I like how it target the little muscles of the glutes. This is a real butt burner.
Form:Begin on your back with your knees bent, feet hip-width apart. Slowly peel your spine off the floor from the tailbone, one vertebra at a time, tightening the glutes and hamstrings. Pause when you create a diagonal line from shoulders to knees. Lower slowly, one vertebra at a time.
Side leg raises
Another old school exercise that is quite effective to trim down the sides of the leg. You can do this with or without resistance.
Form: Lift the top leg while lying on your side. Keep the hips stacked and the torso still; both knees facing forward. For a variation that works slightly different muscles, you can turn the top leg out from the hip.
Remember, to see your hard earned butt, you have to eat the right foods.
Fitness is not a look, it is a lifestyle,