Tips for Sculpting a Muscular Butt and Toned Booty

Muscular Butt & Toned Booty TipsIt really doesn’t matter if you’re a fan of the gym or not, there isn’t much a woman wouldn’t do for a nice, tight booty. If I could go through my search history over the last 10 years, I’m sure butt exercises would be towards the top. It’s hard not to feel good about yourself when you have an awesome derriere to display! And trust me, spending a little time on your glutes will go a long way to sculpting a tone, muscular booty.

Unfortunately, there’s no quick solution to creating that toned backside that so many of us are looking for. Cardio to burn unwanted fat, weights/training to tone and tighten, and a healthy diet to support your hard work will give you the fastest, most maintainable results.

Here are some helpful tips to take your booty to the NEXT LEVEL:

#1 – Don’t Take The “Easy” Route

No matter where you are (home or at work)… get off your butt and use it! Skip the elevator and quit asking bae, “honey, can you grab me the laundry from downstairs.” Take every opportunity to get some butt exercises in! Not only does walking up stairs (or any incline) burn extra calories, but it puts direct stress on your legs and butt. You can even try skipping steps to make it harder and really hit those glutes.

#2 – Clean Out Your Pantry

Try to stay away from processed foods and stick to natural whole foods as much as possible. If a food can stay “good” in a package for months or years, just imagine how long those preservatives will be stored in your body. Yuck! Not to mention… processed foods are notorious for being loaded with sugar, unhealthy fats and low quality carbs – which are the main culprits of cellulite (Which, no woman wants!)

#3 – Eat to Build Muscle

This doesn’t mean eat to grow a big butt, it means eat to “build” a great butt. Just like any other muscle, your butt needs quality calories. Look at models verses athletes… models have long and lean frames, typically with rear ends on the smaller (flat!) end. Then take an athlete who trains and eats for performance… nice round muscular butts with strong legs. If you’re restricting too many calories and doing excess cardio, chances are you are literally running your a$@ off. Time to balance your diet with lean protein, complex carbs, and healthy fats.

#4 – Cardio… PLUS TRAINING

Yes… cardio is a great way to shrink that jiggly butt, but it isn’t going to be the best way to tone it. You’ll undoubtedly burn fat by doing cardio, but if you aren’t mixing in some isolation exercises to build muscle, you won’t be getting the maximum results. If cardio is your “thing”, try switching things up to target your glutes. Increase the incline, do short power bursts, or use a stepmill (a cardio machine that looks like an escalator). For even better results, incorporate some glute exercises at least 2 times per week with 1 rest day in between.

#5 – Drop It Down Low Girl!

When training your glutes (AKA: butt!), remember to drop it down low and squeeze. Whether it’s squats, lunges, bridges, or kickbacks – if you’re only going a quarter of the way down, you’re defeating the whole purpose. The lower you go, the more you’ll hit that booty. And if you’re whipping through exercises just to get through them… you’re probably neglecting form and not isolating the muscle, which will ultimately produce the best results. So, slow your roll, drop it down low and always squeeze that booty at the end of each contraction.

The Best Butt Exercises

Now that I’ve provided you with some tips on how to sculpt a tight, muscular booty, here are some of my favorite butt exercises:

Glute Kick Back Exercise

Warm up set of 20-30 reps
3 sets of 12-15 reps
Glutes / Hamstrings

Lunge Jump Exercise

4 sets of 30-60 seconds
* Start off slow and build your way up
Glutes / Hamstrings

Butt / Hip Thrust

Warm up set of 20-30 reps
3 sets of 12-15 reps
Glutes / Hamstrings

Flutter Kick Exercise

4 sets of 30-60 seconds
* Start off slow and build your way up
Glutes / Hamstrings

Dumbbell Squats

Warm up set of 20-30 reps
3 sets of 12-15 reps
Quads / Glutes

It will be impossible to tighten and tone your booty overnight, but if you make a few changes to your day-to-day routine, modify your diet and focus a little more on that backside when you’re at home or in the gym, a muscular, tone butt is certainly within reach.

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