Ladies, it's time to embrace the curves!! If you don’t have them then let's build them, and if you do have them lets make sure you are toned and perky ;)
Because, well let's face it.. nobody every wrote a song about a small butt... but hey, if you have a small butt it doesn’t matter, as long as it's toned. And we can work on that together!
In case you have not noticed already, I LOVE training glutes. Over the years, I have learned so many techniques and exercises that can help you build a more shapely, toned behind. But, what counts is the basics and getting these down packed will send you on your way to building your dream booty in no time. In my Body By Nina, you'll receive workouts that include the basics and the most effective exercises!
Not ifs and butts - compound
Building a booty means building some lean muscle in that area. So it's great to use some compound movements to start off your sessions. Compound movements involve exercises that target one muscle group but also incorporate other main muscle groups along the way. For example squatting targets the glutes, hamstrings and quads. This way you can lift more weight, and you exert more energy which will help build some muscle to give you a nice toned butt. Don’t be afraid to go hard and heavy (with good form) this will help trigger a hormone response that helps you burn fat, which will help reveal your booty you are working so hard for. The two primary compound movements are squats and deadlifts. I like to incorporate one of these at the start of my leg workout followed by other glute targeting exercises
Thrust for a better butt
Thrust you ask? Yes, I am talking about Hip Thrusts. I just mentioned squats and deadlifts which are important, but the Hip Thrust is by far the most superior exercise when it comes to building the glutes. Mindblown? It has been scientifically proven that a hip thrust generates more glute activation than the squat or deadlift. I also love these because they are easy to learn. You don’t need much practice before you form will be spot on, and you are achieving maximum glute activation. The more you can activate your glutes the quicker you will see tight toned perky results.
Give an extra squeeze
Going through to motions of leg exercise is great, but it doesn’t necessarily mean you glutes are activating properly. Sometimes if our hamstring and quads are a little string they want to take over the exercise, so it's crucial to focus on squeezing your tush while you work it. If you are sitting in a chair, right now squeeze your butt as hard as you can. That is what you need to do when you are performing leg exercises to make sure you are getting the most bang for your booty buck.
Cardio is that 5 letter word that most of us dread. It's not something we want to do, but there is no point in having amazing shaped glutes if they are hidden under a little too much padding. So you do need to add a little cardio into your routine. However, too much steady-state cardio over weight training can leave your booty flat like a pancake, so make sure you don’t overdo it. We are not cardio bunnies - it's all about that resistance training! Instead, opt for high-intensity interval training for cardio workouts and utilise machines that help target the glutes. HIIT training is effective because it promotes fat burning for up to 48 hours after your session (win-win). I love incorporating hill sprints, stair master, stair runs, elliptical machine, anything can mill provide some resistance against the butt while giving you an intense cardio workout.
Nourish you body
I hate to bust your butt bubble, but you can spend all the hours you like working out, but if you are not nourishing your body properly then you will struggle to see the results that you are working so hard to achieve. When training any muscle group, you need to provide your body with a fuel source before your session and replenish it with fuel for recovery after your session. I opt for a protein and higher carbohydrate source 1-2 hours before training and as soon as possible after my session. This will help give you the energy you need to go as hard as you can and perform better in the gym (or at home) and help repair the muscle you just worked so hard after the session. The glutes are a large muscle group and use a lot more energy compared to say shoulders or arms, so give them the fuel they need to grow into the best shapely booty possible.
So it's simple, compounds, hip thrust, squeeze, HIIT cardio and nourishing your body. It is that simple, but I'm not going to lie, it's going to hurt and burn at times. However, believe me, the rewards are well worth it. All you need to do is be consistent and set out a training plan for your glutes. I would recommend 2 times per week and make sure you stick to it because, at the end of the day, consistency is the key. It’s the baby steps and work you put in each and every day that will lead to your best results over time.