Buns of Steel, apple bottoms, badonkadonk, booty, bubble butt, lady humps, buttocks … whatever you call your glutes, you must admit that glutes are what girls want to have! Heck, rappers rap about them & men are drooling over them.
Let’s face it having a firm badonkadonk makes your jeans look smoking! Let’s not forget, the Holy Grail of the booty-flaunting clothing options… yoga pants. Besides making your new Victoria Secret bikini bottoms look amazing, your glutes play a HUGE role in almost all your workouts!
I get asked frequently about how to lift, tighten, tone and build a bigger booty. If one searched the web or Pinterest, one major conclusion can be drawn… squatting.
Now squatting can range from body-weight squats to free bar squats, but when you are starting out with a booty building plan there are a few things a girl has to know!
What are some bonuses of training your booty?
- Calorie Burn! – Your glutes are the biggest muscle group in your body. By training glutes, you will experience a big calorie burn! #score
- Dreaded Belly Paunch– If you have weak glutes then your hips may be tilting forward. If your hips are tilting forward this will lead to a variety of issues. With your hips tilting forward, your lower abdomen is going to push out, as a result, your abdomen can stick out making your stomach appear to have a paunch. To start cashing in on these booty bonuses, we need to first know some basic anatomy of the glutes. Understanding some basic anatomy will help you envision what you will be training.
There are three main muscles that make up your glutes: Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. Each of these three muscles has a particular job and with certain exercises, we can target them individually or as a one.
First, let’s discuss gluteus maximus. Most people have heard of this muscle. Gluteus Maximus is the primary muscle in the glutes, it is the muscle that gives the shape to your bottom. The main function of the gluteus maximus is the upper leg (thigh) extension. Anytime you do a lower body exercise, you most likely will be engaging the gluteus maximus.
Gluteus Medius and Gluteus Minimus function similarly, depending on the position of the knee and hip joints. Gluteus Medius and Minimus assist the Gluteus Maximus in raising the thigh out to the side, thigh adduction, internal rotation and external rotation. Keep in mind, that when you are training glutes, part of your hamstrings will be activated as well. Now that you know a bit about the muscles that are involved when you are targeting the glutes, let’s look at a very basic glute workout, that you can start with at home or in the gym.
Let’s get down to business! #workouttime
Buns of Steel Workout
*Start With These Set & Rep Ranges* — Once you have mastered these exercises, start adding some weight or you can adjust the rep range as you progress; either way you can step up the intensity of your workout.
Make sure you warm up and stretch before your workout. Enjoy!
EXERCISES SETS REPS
Body Weight Squats 3 15-20
Walking Lunges – Body Weight 3 15-20
Step Ups – Body Weight 3 15-20
Hip Raises 3 15-20
Remember, as you are training, everyone’s body is different. Your body structure and genetics will all play a part in the results you get. If you train smart and eat right, you can work to improve your physique and get desired results.
Building muscle takes time, patience and hard work. Don’t give up!
Believe in yourself and your goals! You will see great results if you stick to a training plan and remember to enjoy YOUR process.
Workout Quote: “If it doesn’t challenge you, it doesn’t change you.”
*If you would like further information on a workout program tailored to your needs feel free to contact me at firstname.lastname@example.org.*