There’s something primal about a toned, shapely booty that everyone finds attractive. If you’ve been trying to fill out those jeans or turn a few more heads, don’t resort to padded shorts or injections. These five booty-growing tips will help you get the gains you want, naturally.
Building your glutes is the same as building any other muscle. The more stress you put on the glutes, the more they will have to adapt, and that’s what spurs growth. If you want to see results, don’t be scared to use heavy weight.
Make sure you include exercises specifically for the glutes (and only the glutes) in your workout. Sure, squats are amazing. But they are a compound exercise that targets multiple muscle groups, not just your glutes. This isn’t to say that squats are bad. By all means, squat away. But if you’re looking for a glute-specific workout, try hip thrusts with a barbell.
If you want to build up a muscle, you have to work it harder. Train your glutes 2-4x per week and stick with it. A bodacious booty isn’t going to happen overnight. You’ve got to put in the time and the work. Make sure to take measurements before you begin so you can track your progress, and set a goal to keep you motivated.
Limit Your Cardio
Given the amount of lower body work you’re going to be doing, try to limit your cardio so you don’t cut into your recovery time. Remember, in order to grow, your muscles have to be able to repair the small tears you create by overworking them in the gym. If you do not take time to rest, you will not see the growth you want.
Load Up on the Protein
Protein is essential for muscle growth. Healthy sources of protein include eggs, chicken breast, salmon, tuna, cottage cheese, turkey, beans, legumes and lean beef. Protein shakes are also a quick, easy option you can take on the go or use as a meal replacement.
Hip Thrust with Barbell
Walking Lunges with Dumbbells
Bulgarian Split Squat