Hello My Darling!
Have you yearned for a more developed derriere?
And if so, and if you HAVE embarked on this journey, have you felt slave to performing heavy squats and deadlifts as the ONLY way to get the gains you desire??
WELL, if you’re loving what you’re doing and what you’re doing is giving you what you desire = GREAT.
And if not, ESPECIALLY if you feel like your thighs are growing right alongside (or perhaps at an even faster clip than your butt), PLEASE listen up.
Our glutes are actually compromised mostly of SLOW TWITCH muscle fibers (vs fast twitch).
And what that means is that they actually DO BETTER with lower resistance and HIGHER REP exercises to develop their mass.
So the workouts on magazines on mats that use little resistance (often only bodyweight) are HIGHLY effective for both building a sexy booty, but also NOT developing your legs (should that be a desire).
And if you’re in need of some direction, give this video a look.
This series of exercises ABSOLUTELY got me my butt back when I had abandoned ship weight lifting for my lower half for a short while.
A couple things to note if you do follow this video and use it as a workout.
(In order on video)
Step 1: ACTIVATE YOUR GLUTES!
Bang them with a soft fist first to wake them up, and then do this series of gluteal activation exercises with your toes in each direction (forward, turned out, turned in) for 10-12 reps in each direction.
WORKOUT I DO:
STANDING:
Use a towel or a slider for the first exercises done in a lunge in 2 positions.
Do 10 reps in each position/for each exercise on the same side.
Switch sides.
Do it again.
Do it 2-3 times through.
ON MAT:
(with 3 lb ankle weights OR WITHOUT = not a problem, still effective)
Donkey kicks with toes in 3 directions again – 10 reps in each direction.
Crunch in and Kickback – 10 reps
Fire hydrants, clockwise – 10 reps
Fire hydrants, counter clockwise – 10 reps
Side lunge on knee and double kickback – 10 reps
All on one side.
Switch.
Do it again 2-3 times.
(That’s ONE workout, if you wish to use bands create another workout with them at a separate time.)
BANDS:
Using bands is newer to me, but I like them for glute work.
Here are a few exercises I use and like.
Aim to follow the same sequence, meaning go through ALL the intended exercises on one side (10 reps or even 45 seconds), and then switch to the other side.
Repeat 2-3 times.
(And if you’d like to purchase a set of resistance bands through Vektor, the brand I like, use MichaelaF15 for 15% off at checkout.)
And LASTLY, do this for SHAPE, but not for strength.
If you do wish to create strength without making your lower half significantly bigger, OR if you desire assistance with guidance for full body strengthening, please check out this series of coaching programs here.
And if you’d like to get the FAT off your booty as you sculpt it with muscle, please learn about the 5 parts of Fat Burning or about the 5 week Fat Burning Mastery program that will get you LEAN faster than any booty building exercises could alone.
And if you need any more inspiration in the realm of fat loss, fitness or freedom – please give the Unbound Podcast a listen.
To getting you clearer on how the body works, and how to make it work for you.
xox, M