The women in my family are blessed with great bum genetics. But last year, after going through some stressful and unfortunate circumstances, I was down to 102 lbs and struggling. Truthfully, I didn’t want anybody checking out my backside; I was ashamed because I felt like I was simply wasting away. I wanted to gain weight, but I wanted to do it the healthy way.
For the last year and a half, I have been determined to be the best I can be; mind, body, and soul. And butt. Here are my tips for building a bigger, better butt!
My butt progress, approximately one year between photos
SQUATS are obviously monumentally important if this is your goal. The big thing here is proper form and squeeze at the top. Go below parallel. Be consistent with your squats, and try to increase weight every couple of weeks. The heavier the squat, the bigger your butt will grow to compensate and support you.
GLUTE BRIDGES are my all-time favorite booty exercise. Again, don’t forget to squeeze at the top! I do these with my back against some kind of support, usually a bench. Throw a barbell across your hips and thrust! Aim for 8-10 reps, 4 sets.
CLAMSHELL EXERCISE really helped me shape those side glutes. This link explains proper form. I’ve actually never used a band; I typically place a plate weight on my outer knee during the reps; increase the weight and you increase the difficulty of this exercise!
I truly dislike LUNGES, but I can’t give them up because man do they work. What’s great about lunges is you can do them anywhere. I grab a couple of 10lb Dumbbells for each hand during my lunges. On the days when I want to focus more on my quads, I do raptor lunges, which are lunges with a shorter stride.
Stuck with it! Progress will happen slowly but surely. I can’t wait to compare pictures another year from now!
5 responses to “How to Build your Butt!”
Great progress! I am also on a booty building streak! Glute bridges are my all time favorite exercise, I probably over do them!
Great exercises and tips for toner glutes. I tried TRX training and it was killer for the same. Thanks for sharing.
Are you kidding me with that before and after – amazing! Your tips rock – so motivational! So excited to try a few, so I can get ready for summer! 🙂
Awesome! I hope it goes well! Hard work wins over everything!