“My butt is shrinking from working out so I stopped“ if that’s what your thinking or have ever said and done I want you to read below.
You can grow your booty but you need to train correctly, at the right intensity and it’s not gonna grow if your eating 3 meals and one of them is a salad. You need to be on a proper diet for your goals. Muscle is muscle there isn’t a booty building diet, you eat to grow. Same way men want a bigger chest I want a bigger booty. Muscle is muscle ladies.
I hear a lot of “I’m training but I stopped because my butt was getting smaller” my response is WHY did you quit it was working. You have to shift the ratio of muscle mass to fat tissue in your buttocks area. If you have a fat ass, literally, then shed the fat and expose your shapely musculature. You can not mold fat but you can mold muscle. Your booty may get smaller because your shedding fat now replace and add with muscle.
There are three main muscles that comprise your butt you should try and hit all 3 to get it high, round and thick. The muscles are:
Only doing squats may not be effective you need to create a workout specifically for glutes hitting all 3 muscles. Squats are great BUT they target your quads and hamstrings as well. If you do squats, I suggest doing Plié squats where its a wide stance and go as low as you can so it can target the glutes. I also recommend doing isolation exercises for the glutes! it will target just the glute muscles which will make it bigger, rounder and perky. Make sure to have the right diet and take the correct supplements to repair and rebuild. I suggest Revolt BCAAs as well as a protein of your choice.
REMEMBER LIFT HEAVY! I cannot stress this enough! Muscle has to be put under stress to grow! When picking a weight, pick a weight that is light enough to finish all the reps BUT heavy enough where the last 3-4 reps you are struggling! Thats how you know that you are challenging your muscles to grow.
Here is a list of some exercises to try:
(Do 3-5 Sets, 6-12 reps each, less than 60 seconds of rest)
- Barbell, dumbbell, and machine plié squat
- Kickbacks (Ankle weights or resistance bands)
- Sidekicks (Ankle weights or resistance bands)
- Donkey Kicks (Ankle weights or resistance bands)
- Peeing Dog (Ankle weights or resistance bands)
- Barbell Hip Thrust
- Barbell, dumbbell, and machine lunge
- Barbell or dumbbell one-leg split squat
- Stiff-leg and Romanian dead lift
- Glute/hamstring raise
- Glute presses like butt blaster
- Multi-hip machine thigh extension
- Seated hip abduction machine
- Multi-hip machine thigh abduction
- Low pulley thigh abduction
For more Booty workouts check out my YouTube Channel <3 Bodibiday Fitness