Personal Training For Professionals Who Want To Lose Fat And Get Healthy

HOW TO BUILD A BOOTY

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By Noelle Walker at New Fitness

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how to build a booty

There was a time in the fitness and fashion world that having a big butt was not desired. And the goal was to look as skinny and slender(a word they used often) with a relatively small, flat butt. I know it’s shocking but true. Thank goodness we finally stepped out of that trend(only took 40 years) and now we have big juicy butts. It’s good to want a nice round booty but there are some unrealistic expectations and ideas when it comes to building your butt.

YOUR GLUTES

The proper term is “Glutes” standing for the three muscles in your butt. One is the Gluteus Maximus and as you can tell this is the largest muscle, then you have the Gluteus Medius and the Gluteus Minimus muscle groups. Gluteus Minimus is deep and is anterior to the  Gluteus Medius which just means it’s deeper within your butt tissues and in front of the Gluteus Medius. Gluteus Medius and Minimus involve hip movement. So if you have a soreness near the top and close to your hip you have probably worked your Medius. If it feels way deep in and still close to the hip then it’s your Glute Minimus or both. Gluteus Maximus is the large fleshy part of your butt and you can feel those muscles easily. It is the most superficial which means it’s close to the skin surface.

TO BUILD YOUR BUTT IS TO BUILD YOUR LEGS

Now that we got all of that out of the way, we will discuss booty building but first we need to discuss that it is very difficult and nearly impossible to build your booty without building your legs.

Know that some of the pics you are seeing on social media that depict a woman with a large butt but skinny legs means that the photo has been photoshopped to look like they built their Glutes and not their Hamstrings. You will also come across videos on YouTube that tell you you can build a butt without building your legs. Unfortunately there are butt implant procedures being done to make an individual look like they naturally have a big butt but are skinny everywhere else. This is impossible. These procedures are also very dangerous.

BUILD UP THEM GLUTES

So can you have a bigger set of Glutes naturally? Of course you can. You can even build them up from a small flatter butt to a plump bigger one. But genetics will predetermine how big your Glutes will and can get. But yes everyone can potentially have a bigger, more rounded Gluteus.
 
The way to achieve this is by hard work. Hard work done in the gym with various exercises to help target the Glutes. Some of these exercises are: Ass to Grass Barbell Squats, Pelvic Lifts(called Hip Thrusters), Lunges, Deadlifts, Glute Kickbacks, etc..In order to achieve this you need to do a hypertrophy(muscle building) protocol.
 
An example of this is a pyramid set at heavier weight of 4 sets of 8-12 reps. A pyramid set is just increasing the weight after each set. You will need to do this workout 2-4 times per week..
It should take at least 4-6 weeks to start seeing and feeling a harder butt and longer after that to see a definitive difference. As in your Glutes looking noticeably larger.
EAT MORE TO BUILD MORE

You will also need to eat more if you want to build a bigger booty. When building muscle and this is what you are doing when building a booty, you need to consume more calories, more protein and more fat.

Start consuming an extra 200 calories a day. It’s not much but this is an effective way to build muscle without gaining a lot of fat. Focus on protein the most.

So you see there are ways to build Glutes which include major factors like intense workouts and consuming the right amount of food and the right kind of food.
 
I hope I gave you some takeaway ideas on how to build your Glutes!
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