Most importantly get yourself lift leggings. No joke this leggings will magically make your butt look bigger and shaped as you can see below.
INCORPORATE THESE 3 TIPS TO GROW YOUR GLUTES
You know we’re all about the booty here, and we want to share some tips on how to grow it! But let’s bust a myth first.
Training your glutes everyday will not help you reach your booty goals!
Sometimes less is more! Rest and variation in workouts is essential to getting your booty bigger and rounder.
What will help you reach your goals is:
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REST
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Glute Activation
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Isolated booty workouts
If you train right by giving each workout your all, then training your glutes twice a week can get you those glutes you’ve always wanted! You do not need to train the same muscle everyday to get the results you need. Let’s choose quality over quantity.
TIP #1: RECOVERY
Let’s talk science. A good, intense workouts will damage your muscle fibers, I know that sounds scary, but it’s a good thing! So now, your muscles need to repair and come back stronger - and larger. Your recovery time is crucial, neglecting rest can really delay your progress.
Recovery time varies on how you split your workout routine. The important thing is to let your muscle groups get a break so they can repair and grow! Binging on Netflix and eating unhealthy snacks are not part of your recovery days. Good nutrition and at least seven hours of sleep is essential to your muscle recovery, stretching helps, too!
Remember, your glutes are some of the biggest muscles in your body. Take good care of them!
TIP #2: GLUTE ACTIVATION
Before starting your glute workout you must “wake up” your glutes! Have you ever done squats or lunges and felt like your quads kept growing but your booty never would - this is why! If you don’t activate or “wake up” your glutes first, then your more dominant muscles like quads or hamstrings can takeover.
Try these activation moves before starting your workout:
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Donkey Kicks
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Bulgarian split squats
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Abductors
For some extra resistance and a good burn, try these with Bands. They’ll apply that extra resistance you need to engage the muscles without exhausting them during the warmup.
TIP #3 ISOLATED BOOTY WORKOUTS
Like we said, sometimes squats aren’t the answer. If your quad dominant, then you’re quads might see more benefit than your glutes. So try some isolated workouts that force your glutes to engage and push through.
SINGLE LEG LUNGES
GLUTE BRIDGES
GOBLIN SQUATS
These are some of my favorite workouts but there are so many different variations. Try something new and see what works for you!
If you incorporate all 3 of these into your glute routine, you’ll see some huge changes!
Stay consistent with your booty workouts and do what is best for your body!