The butt has many names. Booty, bum, badonkadonk, caboose, rear-end, posterior, ass… Whatever you prefer to call it, I know that many of you want yours to look just as good as J-Lo’s.
Everyday both women and men ask me how they can increase the size of their butt. Personally I have been working on shaping my own butt for years. And today, I want to share with you my secrets to help you get a booty. No matter the shape or size of your current rump, I will help you get a butt that will turn heads.
First, let’s talk about the anatomy of the buttRELATED: RECOMMENDED PLANS FOR YOU
The butt is made up of three major muscles: the Gluteus Maximus, Gluteus Medius and Gluteus Minimus.
The biggest of the three is the Gluteus Maximus. The main function of the Maximus is upper leg extension. This means that the muscle fires up when rising from a squat, lifting up from a deadlift or performing any hip extension exercise (kicking the leg backwards).
Many people focus solely on Maximus strength to grow their butt. Working this muscle alone will help you add size, but if your goal is to get a big and round booty, you have to do a little more work.
This brings me to the Glutues Medius and Gluteus Minimus. These two muscles perform similar functions, including hip rotation and abduction (kicking the leg to the side).
The Medius and Minimus are much smaller muscles than the Maximus, which may explain why many people struggle to properly engage them. But with the correct workout guide and proper form, you’ll find that there are many exercises that work these muscles!
The gluteal muscles are what make up your butt. However, to get that well-defined booty, you should work more than the three previously mentioned muscles. I’ve found that strong hamstrings and lower back muscles accessorize the best butts.
The hamstrings are located right below your butt and the lower back is obviously right above it. So, if they are strong, it will make your booty look even better!
Now that you know how the muscles work, let’s talk about how to make them grow!
If you’re already happy with the size of your butt and simply want it more toned, you should perform a higher number of reps while lifting lighter weights. If size is your goal, then it’s time to start lifting heavy!
If you are just starting to dive into lower body resistance training, I advise you not to use any extra weight during your workouts. You must make sure your form is correct before adding weight to the movements.
If you execute an exercise with incorrect form, you will not see the results you desire, and you could hurt yourself! So, start your training with bodyweight exercises. Then, once you are stronger, you can add extra resistance!
Once you start adding that extra resistance, you may be unsure on how much weight to lift. You do not want to choose a weight that forces you to struggle through your entire set. Also, you should never feel like you could have done more reps once the set is over.
The perfect weight is one that makes the last 2-3 reps of your set rather difficult to get through. If at any point of your set you break form, you need to reduce the weight. I always recommend to my clients that they start with a lighter weight and go up a little bit at a time.
This method will protect you from any injuries caused by lifting too much weight before you’re ready.
As far as your exercise routine goes, variation is important
You should constantly switch up the exercises you choose, the weight you lift and your workout structure to challenge your glutes. You have to challenge the muscles to change them!
Recovery is also an important element to growing your booty. You cannot work your legs everyday of the week. You must allow the muscles 24-48 hours of recovery time before your next leg workout. The muscles can’t grow if you don’t give them time to heal.
Now, let’s talk about how diet plays a part in butt size
Remember, you cannot shape fat. If you want to sculpt your butt, the only way you can do so is to work the glute muscles.
Overeating, refusing to workout and sitting all the time will give you a bigger booty, but definitely not the kind you want! Eating a clean diet paired with your workout plan will get you the best results. Try to eat a good amount of protein after your leg workouts, to help rebuild those muscles and help them grow!
It’s also important to note that genetics play a big part on exactly how much your butt can change. Someone with a narrow waist and wide hips will have a larger looking butt, whereas the opposite will always result in a smaller looking butt.
Although you can shape your waistline, it’s impossible to naturally shift the bone structure of your hips. Don’t let this discourage you though, with the proper exercise and nutrition plan you can and will change your butt!
But do be aware that your genetics have limitations. You shouldn’t view this as a bad thing though; it means your butt will be uniquely yours!
Want to know what exercises will help you grow your booty? Check back for Part 2 of my Get a Booty Program here at WatchFit, where I will give you a full-length workout that is focused on growing the glutes and strengthening the lower body.