Weekly Workout Routine for a Bigger Butt

I received an email from a beautiful lady named Velie asking to post a week's worth of workouts. I love getting emails because it reminds there is actually some really use for this blog.  

Right now, I'm still working on decreasing body fat, so I am on a calorie deficit and I have increased my cardio.   [let me also say this, even though I have been on a deficit my glutes have still been improving..firmer, rounder, higher..it looks bigger even though it hasn't grown in inches since I have been on a deficit)

If you are trying to increase booty mass, you need a caloric surplus and I would suggest lifting heavy twice a week (glutes) spaced apart as far as you can.

Include about 15-20 intense cardio like walking lunges, squat jumps, incline sprints etc. These are exercises that will increase your heart rate, but also will work glutes. For example: on treadmill use incline, on elliptical push thru the heels,  on stair step push thru the heels and squeeze with every step; squat jumps and lunges (all of their variations) just squeeze with every rep. 

Note: I do not have a set workout schedule.  I ALWAYS do a heavy leg day at least once per week.  This is just an example because on days I have extra time I'll do 1 hour moderate cardio, if I don't have a lot of time I'll do 20 min of intense cardio.  No matter what type of cardio I do there is always a focus on glutes.  

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Heavy Leg Day: Warm-Up (using dumbbells) Reverse Lunges [15, 20, then 25 lbs] *Curtsy Lunge to Side Lunge [body weight] Single Leg Deadlifts [15, 20, 25 lbs] Squats (on Smith Machine) [135, 185, 205] *Lunge (on Smith Machine) [135, 155, 175] **Hip Hyperextension (on cable machine) [30,40, 50 lbs]  **I do this two different ways, leg straight and with the knee bent **Hip Thrusts (dumbbells, preferably Olympic bar) [55, 55, 65 lbs] Deadlifts (curl bar or dumbbells) [weight varies] Hip Adductor/Abductor Machines [weight varies] Tips -Only goes as heavy  as your form will allow - I usually do about 3 sets of 10; but I might do 2 sets of 6 or 3 sets of 5, or even 3 sets of 12; it depends of how much I'm lifting and more importantly how much my back can handle (i have a bad back) -If you don’t feel it working in your butt, you are probably just using your leg muscles *These exercises are the best at isolating just the glutes, practice these with and without weight to train your glutes to start contracting.	Rest	Rest Day	Cardio (1hr) Incline Walking Jogging Jump Rope Arms/Abs (I usually do a mix of light weight and body weight exercises)	HIIT cardio (20 min) Squat jumps Plank Lunge jumps Burpees Walking Lunges Plank Single Leg Deadlifts Tips -Squeeze your glutes with every single rep -This day could be another heavy leg day, where you could decrease weights, and increase reps; I’m choosing to do cardio (with glute emphasis) because I’m trying to lose weight.	Rest Day	Cardio (1hr) Incline Walking Jogging Jump Rope Arms/Abs

How to Really Make Your Booty Grow

So you're doing a 100 squats a day and you still don't see any growth?
I will try to help with some a couple of tips.

1.  If you don't "feel it" in the glutes, either during or after your workout, chances are your legs are doing most of the work.  To fix this I suggest doing exercises that specifically target the glutes like hip thrusts or hip extensions (even better at the beginning of your workout, then progressing to more compound exercises like squats).

2. Another suggestion would be to do this without weight until you really can use the glute muscles.  I say this all the time but you have to squeeze the glutes to activate them.

3. Don't just do squats.  I feel like I better results with walking lunges, barbarian lunges, hip thrusts, split squats, and deadlifts, than just squats alone.  The truth is I don't do many squats because of my bad back.  When I do squat I don't do a bunch of reps (between 4-7) because of my back, but I do try to lift heavy.

4. The other things that can halt results is not eating enough.  I think this is another reason women who do tons of weight lifting are not growing.  I try to always get a surplus of calories on the days I work my glutes.  This is sometimes difficult if you are eating healthy, so plan ahead.

5.  If you don't already drink protein shakes, START! I saw the biggest change when I consistently drank my protein shakes.  I use GNC ampliflied wheybolic.  I don't know a bunch about supplementation, but this stuff works!! It's waaaay better than other proteins I've tried.

6.  Be consistent and patient.  I work glutes twice a week almost every week.  Its not easy for women to build muscle, its takes time.


Good Luck!

Single Leg Glute Exercises

Single Leg Glute Exercises

 

These are a big tougher of on form, but it gets better with time.  I'm still practicing on my single leg exercises.  Just a reminder to build bigger glutes you want to incorporate these into bilateral exercises too, like squat variations, hip thrusts, etc. AND lift heavy weights (with progressive).  I am recovering from a back injury so I'm avoiding those exercises as of right now.

 

 

 Bulgarian Split Squat (lunge)

Single leg Deadlift

 Hip Hyperextension

Alternating Butt Lift

 Step Ups

 Walking Lunges

 I forgot what this is called!

Alternating Hip Thrusts

 

 

This was an okay alternative workout, but I'm not counting it as actual "weight lifting."  These exercises can help shape your glutes and help them become more perky, but are not the best option for putting on mass.  This workout was more like a short session of high intensity cardio, which I finished off with hill sprints.

Glute Workout After Low Injury

Back pain is not something I'm unfamilar with.  I've been told I have a degenerative spinal disease which sounds like what everybody would have as the aging process goes on...but maybe mine just started earlier. 

Last week I hurt my back during an glute workout when I went up on the weight.  I thought it was just a little issue and continued workout for the next couple of days.  When the pain didn't subside, I played it smart.  I'm going to be nurse so I need my back! I've been resting for 3 or 4  days.

So I'm going to take it easy for my 1st glute/leg workout tomorrow.

The plan

 1) going naked-naked squats, naked lunges, hip hyperextensions because weights can aggrevate my lower back.  I don't particularly enjoy this because this is hindering my muscle growth, but better safe than sorry.  I don't want hinder growth in the long term.
2) core exercises-I need to work on strengthing the core strength I've lost over the holidays.  Lack of core strenth+increase in weights is just asking for a back injury
3) single leg workouts-single leg squats, lunges, split squats, bulgarian lunges, skater squats, single leg deadlifts. 

This will be my first glute workout of the week and I'm hoping to be able to put the weights back in by Thursday, if not then Saturday..we will see!

How to Get a Bigger Booty

To achieve that rounder, plump derriere you have to be patient and relentless.  It comes down to diet and exercise.  My one piece of advice is that if you have any weight to loose..lOSE IT FIRST! Your butt will appear bigger if your waist is smaller.  Also for your glute muscles to grow you will have to eat, so you want the rest of your body to be as close to perfect as you want.  I will continue to add posts about losing weight and gaining glutes.

In my journey to a plumper derriere, I lost weight and everything was looking better until I started eating more for my muscles.  I began to get used to eating more food and I started eating the WRONG kind of food and gain some weight back.  But! I did see an inch and half gain from when my butt was it's flattest to now.  Also the difference between my glutes then and now is that I haven't lost inches, just muscle mass.  My glutes are much looser and I cannot feel that "hunk" (lol) of muscle that I once felt.

So, for now I am on the same track as other ladies who need to lose weight, but would like a bigger butt.  Eat a lower calorie diet, while maintaining protein intake as much as possible and working your butt up in the gym!

So how to get a bigger booty:
1) Use exercise that targets glutes (try my butt building workout click here)
2) Squeeze glutes!!! Exercise is pointless if you aren't really targeting those glutes.
3) If you are not in need of losing weight, then eat more! Yes eat more! You need extra calories so grow your muscles.
4) Protein shakes, after every workout and in the morning if possible (more to come about shakes in the future)

These are well known general guidelines more specifics coming in the future.