One body part that women want to ‘fix’ or improve more than any other is probably their butt. Some are born with more ‘assest’ if you will, while others are quite small in the back. But, even if you have more back there, you probably want it to look good still. However if you want a nice, shapely butt, it is definitely doable. Let me go over what exactly you need to do to get the butt that you want.
This post will assume that you have your diet on point. In other words, you know how to eat properly in order to lose fat and build muscle. I am also assuming that you are either already going to the gym, or
that you have access to a gym. That being said, let’s look at three exercises that’ll build your butt.
(Check the end of the article for instructions on how to perform the exercises.)
Yep, the squat. I don’t believe any exercise has ever brought me more pain and discomfort than the heavy, full squat. I’m not talking about the sissy squats that a lot of people do, you know where they hardly even move, or if they do, they go down about a quarter of the way. I am talking a squat where you go down to at least parallel. Most women, and men for that matter, skip the barbell squat and etiher do Smith Machine squats or the leg press machine. While both of those exercises can help build muscle, neither of them stimulate as many muscle fibers as the squat. If you can’t do the barbell squat (the barbell weighs 45lbs), then start with the dumbbell, and do sumo squats.
Bulgarian Split Squat.These are absolutely fantastic. If you want to really experience discomfort, try supersetting squats with Bulgarian split squats. I’m talking major pain, with a heartbeat through the roof. Just like the squat, you’ll want to go as low as you can, and have a fairly long stride.
Stiff Leg Deadlift
This is an interesting exercise. You can really feel it at the bottom of your stretch. When I do it, I like to hold the stretch at the bottom of the exercise for a second or two and really get that stretch it.
You’ll hamstrings and butt will really be burning at the end of the exercise.
What you want to remember when doing these exercises is that you won’t see results if you don’t push yourself. Each and every time you go into the gym, know exactly what you lifted and how many reps the previous workout, and try your hardest to beat that. Perform more reps or add weight. By improving each and every time you go to the gym, you will get the results that you want. Far too many people don’t push themselves in the gym and get subpar results because of it. The gym isn’t meant to be a place of comfort. The gym is meant to challenge you, to get you out of your comfort zone, because it is when you get out of your comfort zone that you’ll experience growth.
Bulgarian Split Squat (I prefer to do mine with dumbbells in each hand)