Summer is here and we are all in search of the perfect booty! As for me, you can never work the booty too much – because as a woman a good booty is a must! We all see thin girls who are skinny, but not necessarily in shape. I have said it before: A good booty is earned NOT given.
The gluteus Maximus is one of the strongest muscles in the body! Strengthening the glutes also strengthens the lower back and helps prevent back injuries. Studies have shown that exercise is the most effective at reversing and protecting atrophy of the glutes.
So how do we all achieve this “good booty” everyone is talking about? Train your glutes 1-2 times a week. If you shoot for two times a week, make sure the first session is in the beginning of the week and the other is at the end. Spreading out your workouts will give your glutes time to heal and plump up. Don’t be afraid to go heavy witht the weight; when trying to build muscle heavy is the way to go!
Here is a starter workout to get your BOOTY BETTER:
4×15 (each leg) weighted diagonal walking lunges
4×15 (each leg) weighted bench step ups
4×15 leg curls
4×15 jump squats
4×15 cable kickbacks
4×15 deadlifts
*rest 30 seconds after each set…also make sure weight is challenging but you can maintain correct form
Remember: Firming up the glutes isn’t as hard as you think it is! When performing these exercises, make sure you are really focusing on the glutes! Your quads will want to move in on the booty workout, so make sure you are REALLY engaging those glutes! Squeeze at the top of every exercise and push through the heels in all lunges, kickbacks, squats, etc. This will make a huge difference in gaining that booty you have always wanted! Of course diet and cardio always play an important role in this as well! Keep up the booty workouts, stay on track with your diet and in no time you will have the BETTER BOOTY you have always wanted. Stay dedicated, determined and always remember, the “Skye’s” the Limit!
