Everyone should love their bodies, but there is always room for improvement. These tips may be more of interest to my beautiful ladies who are looking to build their booties. I’ll be sharing some tips I’ve personally been doing and which so far, I’ve seen improvements.
The most important part of booty growth is exercise and nutrition. So make sure you either sign up for a gym or get equipment like weights and resistance bands to workout at home. Also, keep an eye on what you eat.
2. Warm Up
Before starting any type of exercise make sure to stretch and warm up. A good tip is to use a stair climber. According to Live Strong, the stair climber involves both cardio performance and resistance movement reducing the amount of time spent exercising.
3. Bridge Workout
One of my favorite workout that will have your booty on fire is the butt lift or mostly known as the bridge workout. This one requires you to lay on your back, preferably in a mat and with your arms on the sides. Lift your glutes off the floor, pushing with your heels and SQUEEZE. You can do it using weight or without it. Perform until your legs and booty can’t take it any longer.
4. Single Leg Lunges
Single leg lunges are very efficient for the booty. You can also try this with or without a weight and it’s very simple. It's also better to use a bench, one that’s not too high or too low. Place one foot flat on the bench meanwhile the other foot is planted several feet in front with the knee in line with the toe. Keep a neutral spine. Bend the knee of the foot planted on the floor and make sure the knee doesn’t pass your toes. Perform the same on both legs. Perform until your legs begin to shake a little. Your booty will be in pain the next day but just know, that’s how it grows.
5. Resistance Band Squat
I’m not sure how to call this one exactly but I’ll call it a side to side squat with a resistance band. You can also do it without one but it’s way more effective to use one. You can place the resistance band by your ankles or tights and open your legs a little stretching the band. Then position yourself as if you’re going to squat. Make sure your posture is correct to avoid injuries. Then all you do is move five steps to one side and five steps to the other. I warn you though, this will burn your glutes and thighs, but keep going. Do it until your legs are about to give up. Think about the gains!
6. Hip Thrusts
This one is probably my favorite out of all even though it hurts! It’s similar to the bridge workout with the difference that your back is elevated. Your shoulder blades should be against a low bench, your knees under your feet and with your feet flat on the floor. Maintain your neck neutral. Grab a barbell either with no weight or a low weight and place it on your upper thigh. Place your hands on the barbell and lift your pelvis making sure to engage your booty and squeeze. Make sure your feet remain flat on the floor.
The most important thing to remember is, SQUEEZE. Always squeeze that booty when doing these workouts.
*Disclaimer: These are exercises I've been doing for a couple of months and have been efficient for my booty growth. Ask your doctor before trying any these exercises to avoid injury.*