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!

Good Morning!

 

 I woke sore and satisfied.  I'm still not doing my entire workout for building glutes because of my back injury.  It feels a lot better, but until I get my core strength majorly improved  those will be avoided (mainly deadlifts and heavy squats)

The workout:

deep step ups

walking lunges until failure
side lunges with bar
4x10 deep step ups

walking lunges until failure
3x10 plie squats

2x10 each leg hip hyperextension
walking lunges until faiure
3x10 hip thrust with bar

then-> 10 minutes of hill sprints



Remember! I used light weights, but you must continue lift heavier and heavier weight to make real gains + surplus of calories.  I can tell a slight difference in growth, but I changes in shape and it's becoming firmer.

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.

Pumped Glutes After Workout

These are my measurement directly before my butt building strength training workout (exercises listed in my last post).  I gained at 1/2 inch "pump" after my workout. 
So what is muscle "pump"?                    

It's that tight, full feeling you get after training muscles.  Blood is pumped to your muscles to give your cells the energy

they need to fuel your workout.  The pump is the blood and other products pooled in your muscles.  Muscle pump is a good indicator you've effectively targeted that body area and with proper diet should experience muscle growth over time.  To get that muscle growth you need to be progressively moving up with weights and doing the right exercises to target those muscles.

Bigger Booty Workout

Today was my first day in over month getting back to doing (almost) FULL strength training glute workout.  It took about 45 minutes and I burned 334 calories (according to my MIO watch)
REMEMBER to effectively target the glutes you need to SQUEEZE with every exercise, if you glutes are not becoming tight and you are using adequate resistance, chances are your quads or hamstrings are taking over for your glutes. Also, if you are a beginner start with light weights or do them naked (without weights!)

Butt Building Workout

1.) Deep squats [w/45 lb Olympic bar]
3 sets of 12
2.) Sumo deadlifts [45lbs]
3 sets of 12
3.) Sumo squats [95lbs on Smith machine]
3 sets of 10
4.) Hip thrust [with 95lbs O. bar']
2 sets of 10, 1 set of 8**did this until failure
5.) Hip hyperextension [5lbs on cable machine]
3 sets of 12 on each leg
6.) Hip bridge [95 lb O. bar]
1 set of 10**couldn't do anymore!
7.) Single leg stiffed leg deadlifts
2 sets of 10 on each leg

Losing Weight and Improving Booty-Part 1

Part 1: Using Stairs to Shed Fat and Shape Your Butt

 Note: This exercise is intended for those who wish to lose weight while improving the look of their glutes, if you wish to pack on glute mass this is not for you.

Climbing stair is a great way to get your heart rate pumping and shedding pounds.  Using correct technique, you can also help get your glutes into shape. 

Correct Techniques

1. Step with heel FIRST onto the step.  This is crucial if you want to target your glutes and not just other leg muscles.

2. Skip a step in between.  This allows for your thigh to be more parallel to the ground and in turn reaches deeper in to glutes.

3. Mind to muscle connection.  Each time you step up literally think about using your glues and SQUEEZE.

Why this sheds pounds:

In a 10 minute walk, I burn around 50 calories

In ten minutes of stair climbing, I burn about 100 calories

That's a 50% increase in the amount of calories burned!

(Based on heart rate monitor and being 132 lbs, if you weigh more you'll burn more calories)

Why this helps shape your booty:

The action of hip and knee joints is extension, this type of movement uses your leg and glutes muscles to propel you not only forward (as in walking) but also upward.  The more you can make the connection with your glutes and the deeper you can sink with the leading leg, the deeper you will reach your butt muscles.

Beginners: start with walking up the stair focusing on squeezing the glutes and descend back down the stairs quickly (but safely!) to keep heart rate up. 

Intermediate to Advanced: Change it up! Step out wider, move faster, add in leg lifts, change up descending patterns.