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HOW TO GET A BIGGER BOOTY (AND A SMALLER WAIST)

Not all women are naturally blessed with a well-rounded butt… We tell you exactly what you should do to make your booty pop!

 

#1 Don’t overdo cardio

Doing a lot of cardio is great for your weight loss and overall body health, but will not help you get a big butt. Moreover, excessive cardio exercise can break down muscle tissue. For those who need a glute-boosting cardio exercise, go stair running! Find the steepest stairs you can climb (or climb two or three steps at a time) and slowly “lunge” yourself up the stairs. You can also use any knee-level platform for a step up, which works the same muscles.

 

#2 Eat enough Protein

As we know, protein is essential for muscle growth and recovery – this also applies to your butt. Without adequate protein, you can do all these exercises and not get a round butt. If you are working out regularly the minimum amount of protein your need daily is 1g per kilogram of body weight. I would recommend consuming about 1,5 g of protein per kilogram of your body weight each day. If, for instance, you weigh 55 kg, try to shoot for around 70-80 grams of protein each day. Having a protein shake right after your workout makes it easier to get the proper amount of protein your body requires.

 

#3 Choose the right carbs

There are good and bad carbs (also known as complex and simple carbs). The good ones will help you to grow lean muscle mass (and a big booty), the bad ones will eventually make you fat. Make sure that you’re only consuming the healthy kinds, which are packed with tons of minerals and vitamins. Complex carbs, such as whole grains, sweet potatoes, legumes or beans  are perfect for your body. Stay away from bad carbs which you can find in any kind of junk foods, candy, white bread, white pasta, artificially modified foods and soda. These foods are typically packed with sugar or salt and have little or no nutritional value. Plus, the production of insulin increases and as a result, your blood sugar levels spike, which promotes the storage of fat cells, typically in your belly area.

 

#3 Fat won’t make you FAT

It’s also important to make sure you’re getting enough fat in your diet. Yes, that’s right…fat. The right kinds of fat can actually be good for you and your curves. Nuts, coconut oil, avocados and salmon, for example, are loaded with healthy fatty acids that offer a range of health benefits. In a nutshell: If you want a sexy bum, make sure that you have a balanced diet of protein, complex carbohydrates, vegetables, fruits, and healthy fats.

 

#4 Challenge yourself

If your workout is not challenging, you won’t see results. By increasing your sets, reps or the weight you are using during the exercises, you keep making progress. Training once a week will not lead to significant muscle growth. You need to consistently train at least three times a week. If it hurts, that means you are doing it right.

 

#5 Don’t forget recovery

Consistently working out the same muscle groups too frequently is counter-productive and will result in muscle break down instead of muscle growth. This will then lead to muscle reduction instead of muscle build up.

Have the mindset of a bodybuilder. Train for three times per week so your butt muscles can have some time to recover and grow.

 

#6 Don’t forget your abs!

If you want this adorable glass-hour-shape, you not only need to do booty exercises, you also need to keep up with ab workouts. Why? Having a smaller mid-section is a huge factor in how big the booty appears. If you have a smaller waist, there will be a more definite shape change between your midsection and your butt.

 

#7 Try plyometrics

Plyometric exercises are the best way to tone and build lean muscle while burning fat. This is more effective than just running or cycling because these forms of exercise only move in forward motion. Plyometrics includes exercises of power like jumping or even dancing that engages the glutes in fom of multi-plane exercises, working it at all angles.

 

BOOTY-GAIN WORKOUT

Follow this workout plan and make your booty grow into the size and shape you have always wanted.

 

Warm up:

First, warm up with 10 minutes of light cardio or do these exercises after your regular cardio or strength workout. Do 12 reps per set and perform 2-3 sets of each exercise. Rest briefly between sets to keep the intensity high. Do this workout 3-4 days a week.

 

Split Squats:

Starting position: Find an about 10 inch (25 cm) high, 12 inch (30 cm) wide platform and stand on it.

–    Jump up and land on the floor.
–    Drop to a squat position.
–    Jump up and land on the platform.
–    Repeat this process as often as mentioned on your workout routine.

Lunges

Starting position: Stand up with your torso upright.

– Step forward with one leg until your shin and your thigh contain a 90 degree angle. (inhale during this motion)
–    Make sure that your knee does not move beyond your toes!
–    Use your heels to push yourself up to the starting position (Exhale during this motion)
–    Repeat this process as often as it is mentioned on your workout routine!

 

Glute Kickbacks:

Starting position: Kneel on the floor or on an exercise mat with your arms extended, placed at shoulder width and rectangular to your torso. Throughout the exercise, calve and hamstring should be at a 90 degree angle to each other.

–    Perform the movement by lifting your leg until the hamstring is in line with your back. (Try to hold this position for some seconds)
–    Return to the starting position and repeat the motion with the other leg.
–    Repeat this process as often as it is mentioned on your home workout routine.

 

Single Leg Glute Bridge:

Starting position: Lie on your back on the floor or on an exercise mat with your feet flat on the ground and your knees bent. Place your feet hip-width apart with the toes facing away from you. Raise one leg off the ground and fully extend it.

–    Now perform the movement by extending your hip upward and raising your glutes off the ground. (Try to hold this position for some seconds and be sure to extend as far as you can.)
–    Repeat this process as often as mentioned on your home workout routine.

 

X Hops:

Starting position: Standing with your feet placed at shoulder width, with your toes pointing out slightly. Keep your arms in front of your torso. Throughout the exercise you have to keep your head up and maintain a straight back.

–    Perform a jump squat, but land in a split leg position, with one leg forward and the rear knee nearly touching the ground. (lunge position)
–    Jump up from the lunge position and land in a squat position.
–    Now jump up and land in a lunge position again, but this time reverse your legs.
–    To complete the movement jump up and land in a squat position.
–    Repeat this process as often as it is mentioned on your workout routine.

 

Squats:

Starting position: Stand with your feet placed at shoulder width, with your toes pointing out slightly. Stretch your arms out. Keep your head up and maintain a straight back throughout the exercise.

–    Lower your upper body by bending your knees and hips.
–    Continue until the angle between upper leg and calve becomes slightly less than 90 degrees.
–    Push off the floor by using your quads to get back to starting position.
–    Repeat this process as often as it is mentioned on your workout routine.

 

Step up:

Starting position: Find a flat bench (or another, similar platform) and stand next to it.

–    Place one foot on the bench.
–    Step on the bench by extending your front leg’s hip and knee. The force to lift your body should mainly come from your front leg.
–    Step down on the floor.
–    Repeat the motion with your other leg.
–    Repeat this process as often as mentioned on your workout routine.