How to get that booty, strike a pose!

IMG_20150214_164425Yes, this is a picture of me, both are me and made on the same day. It might be a bit obvious, but it’s dead simple to make a before and after picture when it’s about that booty progress! Just adjust your posture, arch your back, point your toe and make 100 pictures and select the best.

 

The whole fitness industry is getting obsessed by the booty. I´ve seen a lot of ´fitness´ profiles on Instagram, promoting (selling) a program to get a booty. They have great booty pics of themselves and women fall for their programs like it’s the new 50 shades of grey. And don’t get me started about those ‘she squats’ pictures, they annoy me to the bone as you can see from their body that most have never seen a gym on the inside, at least not the weights room. Recently someone posted a gross picture of Kim Kardashian, showing clearly that she has booty implants and how messy it really looks. It still makes me shiver thinking about it. Getting a real nice booty can be simple and hard. Why? There are 3 reasons why it can be hard, I’ll sum them up for you:

  1. Genetics: You can be born with real nice round and full booty, just losing a bit of weight and a couple of months in the gym in the weights section can give you an amazing booty. If you’re born with a not so great booty, you can still get one, but it will definitely take longer and more work!
  2. Genetics part 2: how fast do you build muscle? If you’re a fast builder, it will take you less time than a slow builder.
  3. Starting point: If you’re obese, you won’t get that perky cute butt as fast as somebody who is only a few pounds overweight, simple as that!

So many people focus on squats. Well, there is more to life than only squatting. Here are my tips on getting a killer booty (no, not in 6 weeks, maybe not even 6 months, but it sure helps getting a nicer booty!).

  1. Lose weight by eating healthy and lifting weight. Most women need to lose a bit or a lot of weight before that booty becomes really visible. You can squat till you’re dead, but really, nutrition is more important than squatting! Check out this page of mine with posts about losing weight (nutrition and weightlifting).
  2. Train the whole body! Training one particular muscle group (the glutes) is almost impossible and also not really wise. Training multiple muscles will increase the natural release of growth hormones in your body, which will also make that booty grow faster. Aim for 3 total body workouts a week, check out this post about weightlifting if you don’t know where to start. Having a great back, shoulders, hamstrings, calves and quadriceps will make your booty even look better! Having great abs will also benefit your shape, check out this post about abs.
  3. Squatting is great, but there are other exercises more booty specific. I would advise to start with compound movements (squat, deadlift, split squats, lunges, leg press, step up, glute kickback) and end with more glute specific exercises (hip thrust, single straight leg deadlift, back extention, good mornings). If you focus on that glute squeeze and push the weights from your heels in most of these exercises, you’ll train the glutes a bit more. If you don’t know these exercises, look them up on bodybuilding.com. Don’t do all these in one setting, divide them over the week and add upper body exercises too!!
  4. Use it or lose it! If you’re sitting all day at work, make sure you create some space for walking. Take a walk before work and/or in your lunch break. Go to the bathroom furthest from your place, take the stairs instead of the elevator. Sitting all day is detrimental for a nice looking booty!

So now you know, there are no secrets in getting a nice booty. It’s just hard work and time that will get you there!

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14 thoughts on “How to get that booty, strike a pose!

  1. Nice ass!!! Wheeeeeheeee! I’m happy for you! 🙂 🙂

    I got into problems with my knees over squats so I did ground excersise on all fours and lifting up the sole of one foot to the sky – the upper leg was aligned with the body. And another where I put my knee on my butt and then turn the knee outwards until the whole leg is floating at hiplevel. These actually work very quickly.

    Liked by 1 person

  2. Love how you emphasized that you need so much more than squats to get healthy (or a booty)! Same goes for abs…one million crunches will be useless if you ignore the bigger health picture. Loving your blog!

    Liked by 1 person

  3. Great post! What annoys me is the squat challenges. The ones with no rest days. Very important to include other booty exercises and take rest days to allow the muscle to heal and build. I am genetically bound to a pancake/flat butt. Although I’m not hoping for a Kardashian or Jen Selter butt (that’s just excessive in my opinion), I’ve been working on toning with lots of different exercises and I think I’m seeing progress! 🙂

    Keep up the great posts!
    -Lindsay – http://www.fitmixmom.com

    Liked by 1 person

  4. Oh my goodness! a wonderful article dude. Thanks a ton Nonetheless I am experiencing trouble with ur rss . Don’t know why Unable to join it. Can there be anybody obtaining identical rss issue? Anybody who knows kindly respond. Thnkx

    Like

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