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5 CRUCIAL STEPS TO GROWING A BIGGER BOOTY

BOOTY, BOOTY, BOOTY!!

Glutes Workout

Glutes Workout

Here are 5 things you need to do to grow your booty

 

  • You must squat and lunge

 

Donkey kickbacks, bird dogs, and bridges are great for glute activation. But to maximize growth, you must squat and lunge! Squats and lunges require more work from your lower body and therefore fatigue your glutes more. The more you fatigue them the more growth potential you will have! Sprinting and HITT training is an alternative to squats and lunges. How often should you do glutes workout?

 

  • You must shock your glutes with variety

 

Your body is smart. It learns exercises quicker than you think. When it learns and adapts to an exercise you will no longer get the growth potential so you must SHOCK the muscles. Going heavier, doing more reps, drop set training, and adding in different forms of squatting, lunging, and other lower body exercises is your best bet. How do you know when you body is getting used to an exercise or fitness program? You will no longer feel fatigued in the legs the following day.

 

  • You must hit your caloric needs

 

Glute growth is a process of breaking down the muscle followed by building up the muscle. You actually build the booty days after working your lower body with your nutrition and rest. If you don’t consume enough calorie you simply won’t grow! So you must eat! Clean calories are always your best bet, which means low sugar fruit, root vegetables, whole grains, vegetables, proteins, and healthy fat. To find out your caloric needs are simply plug your stats into a BMR calculator online and consume 250+ calories more than your calculated BMR.

 

  • You must recover and hit your macronutrients

 

You can work your glutes all you want but if you don’t recover they won’t have the chance to grow! Once you are consuming enough calories you will want to dial in your macronutrients. Protein is needed for building muscle period. Research shows you should eat .75 grams per pound to optimize muscle growth. Therefore if you are 125 pounds you should consume at least 94 grams of protein per day. Also do not forget about CARBS. Carbs give your muscles and fullness so you can power through your work-outs and really fatigue your glutes. How much carbs should you eat? That varies from person to person depending on their body type and fitness goals. Generally, you will want to consume at least twice as much carbs as proteins and build up from there if needed. For the most part, you should stick to low sugar carbs like whole grains, root vegetables and low glycemic fruit. Too much sugar can increase belly fat.

 

  • You must consider genetics

 

Genetics determine the frame of your body period. You can work with your frame but you need to be realistic. Sure, everyone can increase the size of their booty but genetics determine how much and in what shape.

Grow that booty with one of our complete workout programs at ShesTough.com

Sculpting Tough Legs and a Bigger booty

Leg Exercises

Who wants tougher legs and a bigger booty?

Ladies, let’s be honest, you’re on Instagram, and you see these IG models, and it’s hard not to wonder how do they have these thunder legs and big butts? Some might have done butt injections but for some have put in the work in the gym. Believe it or not, they’re just ordinary people who have worked hard on the right leg exercises, the exercises below!

#1 Squats – Coming as perhaps no surprise to anybody, squats are a superb option to develop your glutes. Although squatting can be a tough routine that requires a strict form to master, we recommend sticking with it because you’ll see results.

 

 

Whether you use dumbbells or not, one of the most critical factors is the width of your feet. When close together, your thighs will burn when squatting as opposed to the buttocks. Therefore, you should move your feet a little further apart and then you’ll start to activate the glutes If you visit the gym, bang out some leg presses too because this will be your friend.

#2 Lunges – With a dumbbell in each hand, lunges are another exercise that burns but bring great rewards. Remember, perfecting the lunge is all about taking your time and creating the 90-degree right-angle with your legs. During the motion, your knees should never move past your toes, and you should feel it right down the back of your legs and across the glutes.

#3 Deadlifts – Assuming you have the correct form, this exercise will work your hamstrings, lower back, and buttocks. If you’re alone in the gym, we recommend skipping this one because you need somebody watching you for form’s sake. As you come up with the barbell or two dumbbells in your hands, squeeze your buttocks with the weights close to your legs and a slight bend in the knee.

#4 Donkey Kickbacks – Here is a great leg workout that also engages your abdominal muscles. With both hands and knees on the floor, you can kick one leg backward (hence the name ‘kickback’!) as far as you feel comfortable. While stretching the leg outwards, you need to keep your balance steady to prevent falling over one way or the other.

Extra Tip: For an added challenge, use ankle weights for some resistance!

Bonus: UpHill Run – your glutes are automatically activated as you walk and ascend. With a backpack, it’s like adding weights, and your glutes, quads, and calves will all get a tough workout. Considering you’ll be breathing in fresh air as opposed to the moist gym air, UpHill Running does provide a fantastic exercise for the inside of the body as much as the outside.

 

Try these leg exercises and you’ll soon have tougher legs and a sculpted butt just like your favorite IG models, and everybody will be looking at you for motivation instead!

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