It’s the most wonderful time of the year – legging weather! Which means it’s time to get down to business and work towards a big, fuller booty.
There are many factors to getting that round bottom, but below we’ve decided to simplify it.
First, and most important, is the exercises you’re doing. If you’re a gym rat, make sure you’re looking at machines that focus on your lower body. Grab the bar and slowly begin to build a tolerance for weighted squats – make sure, if you do this, that you have a spotter in case your legs give out, and remember not to push yourself.
If you haven’t found yourself at the gym yet, and workout at home, that’s perfect too! Grab some soap cans, if you don’t have weights, and work on doing weighted squats and lunges. Squats and lunges are two of the best workouts to get muscle in your legs, and to help tone and build your butt.
Another fantastic move that targets your hamstrings and your butt, are donkey kicks! When you’ve built up a tolerance using your own body weight, look into buying ankle weights for a little challenge. Doing bridge pulses is another way to help tone up the legs and make your butt bigger. There are many variations of bridge pose, so you’ll never get bored.
The second thing to really focus on when wanting to build your butt is food. What your putting into your body plays a big part and there are some types of foods you want to focus on – the first, protein. Don’t be afraid to have more protein in your diet – it’s not just for bodybuilders! Protein is the building block of muscle, and without it, you may have a bit of trouble getting a bigger butt. Some foods to add into your diet a bit more include: eggs, chicken breasts, turkey, and beans.
Another type is carbohydrates and fats. Healthy fats are an essential in our lives and can help with weight loss. The foods to add into your diet include: quinoa, oatmeal, sweet potatoes, fish, nuts, peanut butter/almond butter, and brown rice.
Clearly having fruits and veggies in your diet will also add to weight loss and the gain of muscle.
When trying to target your glutes, be careful to not harm your knees. Remember to not push yourself past your limits, because the risks of a serious injury could be high. Also remember to have patience – you will not see results the next day. You will feel sore, and it’ll be a good sore, but give yourself time and remember it’s a journey and enjoy it.