Anyone who knows me knows that I am OBSESSED with having a good butt. I am well equipped with workouts to help bump up that booty, but one thing I was struggling with was how to get a toned and lifted booty (which requires building muscle, therefore eating more calories) but not gain weight around my belly at the same time. It’s a dilemma. Here’s how to fix it:
Build Lean Muscle
In order to get a perky, well rounded butt, you have to build muscle. You want to build lean muscle to avoid cellulite and sagging (am I the only one quoting White Chicks in my head right now? “Cellulite Sally!”). This requires doing the right workouts to tear down your butt muscles and then have a diet of plenty of calories to build it back up. Where these calories come from is what will be the difference between a belly pooch to go with that butt or a flat, toned midsection. Lean meats and healthy fats such as venison, beans, avocados and olive oil are great things to incorporate into your diet for building lean muscle.
As for the workout moves to build you butt, here are my absolute favorites:
Glute Bridges and Donkey Kicks
These moves are AMAZING for pumping up the top of your butt! I am not a personal trainer, so I am not going to give advice on how to do these exercises. You can google them and you will see tons of examples to go off of! I do different variations of each of these moves, and I never do more than 3 sets of 12. If that becomes too easy, I add resistance such as weights or resistance bands. I do not increase reps because that can make your muscles immune to the activity and prevent you from actually building that muscle. Plus: These can totally be done in your living room- some of them can even be done with your kids crawling all over you!
Squats, Lunges & Side Lunges
These moves work the bottom and some of the side of you butt. Again, google for examples on how to do them properly. There are lots of variations and I encourage you to switch it up!
Side Leg Lifts
You can lay on your side and lift your outside leg, you can do a side lunge or a squat and add a lift- again, there are SO many variations! Work that muscle and switch it up as often as your can to keep it working in slightly different ways and you will round out that booty so it looks good from ALLLL the angles! Note: Adding bands to anything side related is a great way to build, tone, and tighten!
Understand Body Composition
Body composition is the key to building certain areas of your body and slimming down others. Two people can be exactly the same weight, but one may look super fit and one may not. How your body puts on weight and what kind of weight it is putting on differs from person to person. I found a great supplement that is natural and non-toxic that improves my muscle tone while inhibiting fat absorption and burning calories. I call it my Personal Waist Trainer in a bottle! Eating the right foods (and supplements if that’s your jam- I’ll be honest, I used to be VERY skeptical of any supplements, but once I realized that it is just another way of giving your body what it needs and it is meant to supplement a healthy diet and lifestyle, I am loving what I’m using and the results I have gotten from it!) are key to helping with targeting specific areas and getting the body you want.
Bloating Be Gone!
It’s possible that some of your pooch actually has more to do with your GI tract than your body fat. Occasionally avoiding foods that cause bloating (like right before you wear that little black dress) and regularly eating foods like bananas, kiwis, and yogurt that help prevent bloating is key.
Doing a detox can also be extremely beneficial for cleansing your GI system and ridding your body of toxins and the underlying reason for the bloating to begin with. You can do juice cleanses or take a supplement. I have one I use along with my body composition supplement that blasts that belly pooch right out of the water, and is also natural (which is very important to me!).
I hope this provided value for you and gives you some fresh ideas and inspiration for how to get the booty and waist that you are going for! If any of the supplements I use interest you, I can definitely give you more information for you to do your own independent research, as well as share promo codes! Happy Booty Building!