Bum. Arse. Ass. Behind. Booty. Rump. Derrière. There are many words commonly used to describe the thing that we sit on everyday. Remember years ago when women would ask their partners ‘Does my bum look big in this?’ and if he replied with anything but a resounding no he would be in the doghouse for weeks? Well long gone are those days as women (And sometimes men) lust after having a big, firmer and perkier behind.
But how do we go about this? Well here is your guide to Building that Booty the proper way!
30 Day Squat Challenge or Not?
I’m going to say it now, the 30 Day Squat Challenge is a fantastic wase of your time. The bum, or Gluteus Maximus as is the correct terminology, is a muscle like any other and in order to make a muscle bigger we have to utilise resistance training (Weight training) along with eating enough calories and protein.
It’s just like how blokes build big arms. They lift weights and eat enough in order for the arm muscle to grow.
The 30 Day Squat Challenge sadly does not incorporate the right training method to effectively and efficiently build a bigger behind. There simply isn’t enough strain being put onto the muscle for this.
Expectations and Instagram
We’ve all seen pictures of Kim K and models on Instagram showing off their gravity defying behinds. What you need to remember is that they probably spent a good hour trying to take the best picture with the right lighting, angle and filter. That’s not even to mention any special effects added from photoshop.
And if you didn’t know already, Kim K’s bum is NOT real. The way you can tell if someone has had plastic surgery to make their booty look bigger is by looking at the legs and how they compare in comparison.
The point is, don’t believe everything you see and compare yourself to it.
Right, so now we need to discuss how exactly we go about building a booty that will make your partner, potential suitor or that cute guy across the bar ogle at you like a kid in a candy store.
I recommend that you work your legs/bum 2-3 times a week depending on your overall exercise plan and how busy you are. If you are going for an all body exercise approach (Recommended) then 2 x a week is ideal, but if you’re not bothered about any other part of your body then 3 x a week would be ok.
As mentioned before, to build the muscles that make up the buttocks we need to be hitting them with a good, solid weight training program that really makes us work hard. The last few reps on the last set of each exercise should be a real struggle. Here is a good leg/bum workout that you can follow:
- Squats – Yes, the old favourite, but this time we’re going to use weights to make it harder instead of just our bodyweight. Make sure you ‘sit’ into the squat as opposed to bending your knees forward and go as low as you can. Your thighs should be parallel or lower to the floor. While the best squat is having a bar across the backs of your shoulders, most people find this difficult to get the right depth, so consider holding a dumbbell in front of you instead. Do 5 sets of 10-12 reps.
- Hip Thrusts – Can be done either with a bar or smith machine. Focus on the squeeze at the top. Do 4 sets of 12-15 reps
- Single Bulgarian Squats – Google this on. Get as low as you can and push through the heel on the way up. Do 3 sets of 12-15 reps
- Single Leg Kickbacks – Agin, focus on the squeeze at the top. A good contraction is the way to go here. Can be done either using a specialist machine if your gym has one or using a low cable pulley with the ankle attachment
So there you have it, your quick guide to Building a Booty. Weights really are key here so ditch the 30 Day Squat Challenge and get your ass to the gym!
If you want more workouts then you are definitely going to want to check out the upcoming Home Workout Guide. 6 or 10 weeks plans will be available.
Also, if you want a more personal approach then email firstname.lastname@example.org for details on Online Coaching and Mobile Personal Training where you can get one on one sessions in your very own home!