#Operationnodroopybooty! How to build the perfect set of buns!
Before I begin this blog I would like to say I do NOT have a fetish with perfectly shaped butts… Ok I’m lying !
Ok, I’m back at it. This is what, blog number 3? Times flies when you getting fit doesn’t it?
Today’s blog is for the ladies that wasn’t blessed with an apple bottom or nicely shaped butt, I was placed on this earth to help you all! Life isn’t about finding yourself, life is about creating yourself, anything is possible with a vision and hard work. I have outline for you the most effective and proven butt building exercises to get you that apple bottom shaped azz!
SQUATS
Squats are proven to shape your glues and legs. To target the hips and glutes more while performing a squat spread your legs far apart then perform the squat, I like to call these "Sumo Squats" because your stance should mirror the stance of a sumo wrestler. You can add resistance by performing them while holding dumbbells in your hands or with a bar across your shoulders. If squatting with dumbbells or the bar is too difficult, the leg press machine is an alternative. (3 sets of 12-15 reps will do.)
LUNGES
Another exercise that targets the glutes is lunges. My personal favorite is walking lunges because it adds a little core action in the mix being that you have to balance yourself the whole way. If walking lunges is too difficult you can try stationary lunges or alternating lunges. (10 steps forward and going back repeat 3 times.)
DEADLIFTS
Another excellent workout that targets your butt is deadlifts. Not only does it target your butt, it’s also an effective hamstring and lower back workout. This exercise can be perform with a pair of dumbbells or a straight bar, add enough weight so you can perform the exercise for 3 sets while staying in the 10-15 rep range. Make sure to squeeze the gluets every time you come up.
STAIRS
Close the door to that elevator and take those stairs! Not only are stairs a great form of cardio, but also keeping the focus on the glutes while walking or running up stairs will recruit your butt muscles into action. 1 to 2 times out of the week try running up some stairs for about 30 minutes.
There you have it folks, hope this helped. Although it’s not a guarantee this will work for everyone because the shape of your body is mostly based on genetics, but performing these exercises and implementing a good diet will definitely bring out the best out of your glutes. Yall be cool and stay fit!
Jemes Sintel
Personal Trainer
President/Owner of King Fitness LLC
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