We all have body parts we love a little more than others. That’s totally normal.
I mean, I love my body and everything it does for me, but there are certain parts I love a little extra.
I particularly like my legs and bum- I was born with long legs, so there’s no insider tips there, but I work hard on my booty. Real hard. My workouts leave my butt sore in all the right ways- that’s work! And it’s worth it.
I’ve always had a booty (in comparison to my frame size) naturally, but with exercise and strength training I have taken it up a few inches and grown it a few inches too!
My goal was never to have a huge butt- I’m certainly not trying to get to Kardashian level…but I just wanted to take what I had and make it better. And I’m pretty sure I don’t know anyone who doesn’t want a nicer, fuller, more rounded bum!
Since I belong to the “itty bitty titty committee” (BTW- I love whoever made up that phrase because it is adorable and my fellow small-chested babes can totally relate!) my booty is definitely my favorite curvy asset.
Whether you love your bum or want to improve it, the butt is always a hot topic. Everyone wants a nice bum- duh! So I wanted to share my personal favorite booty moves- the ones that really make me feel that burn in all the right places…plus a few tips to keep your butt working properly and you’re quads out of the game as much as possible.
So about those quads…
If you aren’t engaging your glutes correctly, your quad muscles will often kick in and do a lot of the work. They are strong, powerful muscles and I find that in a lot of movements, my quads want to take over. It isn’t a bad thing to work the quads by any means, but I want to keep them chilled out when I am working my butt- I don’t want them taking any of the burn away from the area at question. Step aside, quads…this is a job for my bum! Haha, I am so lame… I just made myself laugh out loud while writing this.
SOOO…to keep this quad-taking-over thing from happening I make sure to focus on shifting my weight into my heels when doing lunges and squats, and sit far, FAR back- this keeps the load in the butt and hamstring, and the quad is free to chill out.
I also mentally focus my energy to my butt. I know this sounds weird haha and I’m not really sure how to put it into words, but if you literally focus your burn to your booty, hold your abs tight and keep it there…you will help to relax the other leg muscles. I especially focus on this during pilates reformer classes! I shift my weight around until my body is in a strong, stable position where my butt is doing the work during the lunges and foot strap movements. That way the rest of my leg muscles can just be there to stabilize, without taking the work away from my glutes.
It is also important to keep your hips stable and your core sucked in and tight during booty moves! This will keep you from over-arching your back or using improper form. So before you do any exercise for your butt, engage your abs and relax your upper body, then shift your weight and energy into your glutes. If you do all these things, you will be getting the most out of your booty burn exercises!
These favorite moves of mine also work that annoying part of your hamstring right under the crease of your butt cheek- you know the area, the one that always seems to be everyones trouble spot! These moves hit that well to give you a more lifted, tight look…which is why I love them so much and I think you will too.
Now…for those favorite movements of mine!
I LOVE the reverse lunge! I don’t really do forward lunges too often because I feel like I don’t have great balance in that position and I tend to lean too far forward- and I notice a lot of people do this. SO to correct that, I do a reverse lunge because I think I can control the movement and execute proper form every time way easier than in a forward lunge. To get booty gains, you need to add weight to your lunges. I like to hold a 15-25 lb dumbell in each hand, either down by my sides or in the front rack position while lunging. Do 3 sets of 30 (15 reps on each leg) and don’t forget to squeeze your booty at the top! GET LOW- tap that knee to the ground and use only your butt to push you back up to standing.
The classic squat! I love this movement too and it’s one of the most classic glute exercises around. Again, I hold 15-20 lb weights on each shoulder and make sure to get my booty down low- below parallel. If you want to know what I mean, I wrote a post about it here.
Keep your abs tight, chest up, knees tracking right over your toes and booty far back. When pushing back up from the bottom of the squat, keep your weight in your heels and don’t let your knees collapse inward. Instead, focus on pushing your knees out a little bit to keep them from buckling in. And, of course, squeeze those cheeks at the top!
Kicks With A Resistance Band
On all fours, with a band around the arch of your foot, lift the leg with the resistance band straight back in a kicking motion at a slight angle up towards the ceiling. I like to do these on each foot for about a minute on each side, for a total of 3 rounds on each leg. It is a total booty burn! You can do this at home, a gym, or at a pilates class- reformers usually have a stretchy band that is used for this purpose! Abs tight, booty flexed and make sure not to lean too far to either side-keep your weight centered.
Glute Bridge With a Barbell or Dumbbells
Lay on your back, with knees bent and feet flat on the ground, weight focused in the heels. Place the barbell or dumb bells on your hip crease and hold it/them there. Lift up (weight in heels) and squeeze to the top of your bridge, shoulders and head still resting on the ground. I like to hold the squeeze at the top for a couple of seconds before coming down slowly and controlled. I like to do 3 sets of 25-30 reps- choose a challenging weight and make sure to really squeeze your butt! This really gets my butt working and I am definitely SUPER sore after doing these! But that’s the whole point.
Those are my all-time favorite moves…the ones I always do and never get tired of. I cycle in others every now and then and add some uphill treadmill sprints, but these four moves really get to the point and are pretty easy to do basically anywhere.
Do you have any favorite booty moves?? Share them with me!! I am always looking for a new way to build a better butt!
Happy Monday Beauties!