Hey GIRL Heyyyy!!! So normally I write about weight lost and the journey or financial health but today let’s talk about this “fit thick” look going around on IG and in the celebrity realm! If I got $1 for every consultation I had where a woman said “ i just want to lift my butt and keep my thighs, and flatten my stomach!!! BUT I REALLY DON’T WANT TO LOSE MY BUTT!” Or they will say “I want to gain more muscle in my booty but I don’t want it hard, I just want my man to be able to bounce a quarter off of it” LOL I’D BE AT LEAST A MULTI THOUSANDAIRE!!! HaHa! As a trainer for the past 8 years, as someone who was born with “noassatall” syndrome, as someone who dropped 40+lbs of fat but gained about 25+lbs of muscle, allow me to let you in on a secret…. YOU HAVE TO LOSE THE FAT IF YOU WANT A PERKIER, ALMOST CELLULITE FREE BOOTY!! I’m just saying!
Here are my top 5 tips for booty growth!
This one seems like a no brainer, but it’s not just ALL the food, it’s not ALL the carbs!! It’s specific macros you’re going to have to eat for your body, BUT (pun intended) it’s more proteins and fats than it is carbs that are going to help your booty grow! That means go ahead and grab that jar of peanut butter girl! Oh while you’re at it, go ahead and grab that protein shake! Ooooh girl, I know you see that avocado staring at you! Go ahead and pick a good few for the week!! LOL muscles are made of protein and fats, in order to build a substantial amount of muscle, you’re going to need to an excess of high quality fats and proteins!
2) HYPER EXTENSIONS
There are many various types of hyperextensions, however they key takeaway from performing this exercise is FORM. With bad form comes a very bad back pain (that you do NOT want to experience) However hyperextensions strengthens the posterior chain (lower back, glutes, hamstrings) and can be used as an assistance movement to improve the squat and deadlift totals. This exercise is a secondary glute or hamstring movement to add more volume.
My ABSOLUTE FAVORITE exercise of all time! Why? because there are so many variations to allow you to target specific muscles in the glutes! Now heavier deadlifts are great for powerlifting and overall strength but in order to successfully build rounder, more perkier glutes, you must reduce the weight and focus on controlling the tension as you lower your upper body!
TBH I hate sprints!! Did you forget the entire blog I wrote about how much I hate cardio?? However sprints activate your fast twitch muscles which help you lift stronger, build your endurance, and it lifts your booty while reducing cellulite… yep leave it to sprints to help reduce cellulite!
5) TUT - Time Under Tension
Now this is where the real work comes in. Time under tension is how long you can hold the weight before resetting your body back to 0. By putting a muscle under longer amounts of strain and tension, you cause extensive muscle breakdown which will lead to larger muscles developing once they are rebuilt with all of that protein and fat you consumed!!
Notice, not one squat or lunge was mentioned!! There are so many variations of squats and without someone (like me!) standing over you, there’s a possibility your squats are training more of your quads than your actual gluteus! DM me on Instagram or leave a comment below if you have any questions!! Or if you’d like my help growing a booty and like to get trained by me (online), Purchase a membership to my online training studio here!!