As a woman I want to feel feminine and womanly. And I want the way I look on the outside to match how I feel about myself on the inside. And for the past few years that’s what I’ve been working on consistently. From meditation to reading for my mental, to working out consistently and eating healthy to improve my body.
Over time, I’ve picked up some of the best ways to grow in all of those areas. The most visibly obvious growth being the booty gains. Aaayyee! I’ve gotten so many questions from other women asking how I did it and what exactly I did to see results so fast.
The thing is, I saw results in this area a lot faster than most people because I did my research. This is why I always say do your research! It’s so important. Don’t just take your favorite fitness influencers word as truth, go back behind them and double check.
When I was first starting out, I took the best tips from the best fitness instructors and applied them to see which ones really worked and which ones were just okay. Because I did that I was able to see crazy growth in just a matter of 3 months.
And I’m all for sharing the love so of course I want to help you see crazy booty growth too!
(This post may contain affiliate links to products that I truly recommend, at no extra costs to you, if you decide you’re interested in anything mentioned. Feel free to check out the disclosure for more info.)
It might sound like extra work but exhausting your glutes before your actual workout is going to help you grow even more and even faster. On social media you’ll see a lot of people saying “activate” your glutes. But in reality that’s just touching the surface.
Your glutes are one of the biggest muscle groups in your body and typically the weakest. Especially if you spend most of your day sitting down. Shout out to all of you office workers out there, I know the lifestyle. But even if you don’t sit for hours on end you’ll still want to activate and exhaust your glutes before your workouts.
Essentially you’re waking up a sleeping giant so that when you do your real workout those muscles are warmed up and ready to go. They have to work harder during that time because of the work that they already did.
Putting your booty to work is how you’re going to get that crazy growth.
When it comes to exhausting your muscles one of the best ways to do that is by exercising with a resistance band. Although the thin rubber resistance bands are cheap and easy to access, they tend to roll up on you and aren’t very strong.
What really works are the thicker hip circles. I swear by these and have sworn by these for the past 3 years. You can use them not only for your warm up but you can incorporate them with your workout as well.
A really popular and affordable band specifically for hips and glutes is the resistance band by Perfect Peach Athletics. It has crazy good resistance to put your booty to work.
When it comes to exhausting your glutes some of the best exercises are banded side walks and squats, banded hip abductions, and banded glute bridges.
You can exhaust your glutes without a resistance band as well, it’ll just take a little more effort on your part. You’d have to really focus on contracting those muscles and feeling the burn.
Something that one of my favorite influencers said is that she doesn’t start counting reps until it starts to burn. And it makes so much sense especially for bodyweight exercises. Ever since I heard I like to start counting AFTER a few reps whenever I’m doing body weight exercises, because those are the reps that really count.
It’s common knowledge that when you focus on something that you’re doing, no matter what it is, you tend to do it better than if you weren’t focusing. The same goes for working out and building muscles. Remember your booty is still a muscle and in order to get the best performance out of it you have to pay attention to what’s happening.
This is where mind to muscle connection comes in. Doing an exercise is more than just moving your body and pushing weights around. I always tell people before you even think about trying an exercise with weights do it with body weight only. And I do this for 2 reasons.
The #1 reason is to make sure that you have proper form when your doing the exercise. The second reason is so that you can understand what it means to really focus and feel those specific muscles working.
If you can feel and recognize how they contract and extend then you can get the most out of any exercise no matter how much weight you decide to add.
One really good way to understand mind to muscle connection with your glutes is with two very simple and popular glute exercises, donkey kicks and fire hydrants. These exercises are well known for a good reason. 3 set of 15 of these each using mind to muscle connection should really fire up your glutes.
When doing these exercises, imagine that your booty cheek for lack of a better reference is what controls the whole movement. Like a pulley and lever system. When you lift your leg up you’ll want to squeeze your glute muscle at the top and really focus on the contraction.
Going slow and controlled will help you keep your mind on the muscles working rather than just swinging your leg back or to the side a few times.
There are a few different techniques and tips to grow your glutes. One really good one is to spend more time under tension. In other words you’ll want to move slow and controlled during your exercises to put more strain on your muscles.
When you do this, your glutes will work harder and on your rest days your booty will recover and grow.
To spend more time under tension you can try pausing for a second at the most difficult part of a movement. For example, in a squat you can spend 2 seconds going down, do a 1 second pause at the bottom, and then spend 4 seconds coming back up.
You can also do drop sets. That just means you start with one weight and then as it starts to get too hard to complete the exercise you go down to a lower weight and then finish the reps. That way you make every rep count, you keep your muscles under tension, and you don’t compromise your form.
The key to making time under tension work is by either using heavier weights and going slow and controlled or using light to moderate weights once your muscles are fatigued, hence “drop sets.”
If you’re into fitness and weightlifting you may have heard of the phrase “progressive overload.” It’s one of the most popular ways to grow your muscles, including your glutes. Essentially progressive overload just means consistently increasing the amount of weight or tension that you’re using during your workouts.
The reason you’d want to do this is because naturally your body doesn’t like change. When you add more weight to your exercises you’re forcing your muscles to adapt to tension beyond what it’s already used to and forcing yourself to change. That change is going to make your booty grow.
Knowing when to increase the amount of weight that you’re using is pretty simple. When your body becomes accustomed to the weight that you’re already using during an exercise, try adding 5 – 10 pounds. You want to feel like you’re muscles are really working harder than they were before. The last few reps of the last set that you do should be difficult.
On social media you’ll see a ton of different booty exercises to the point that you have no clue what to start with first. When it comes to growing your glutes you want to hit the muscles from every angle.
Your booty is split up into 3 parts. The gluteus maximus, gluteus medius, and the gluteus minimus. You want to be working all three parts together as well as seperate. To hit all of those muscles together along with some the back of your legs (hamstrings) and outer thighs (quads) you’ll want to use compound exercises. A compound exercise is an exercise that works multiple muscles.
A few compound exercises that work your booty are squats, deadlifts, and lunges. These 3 simple exercises get a lot done and sometimes that’s all you really need to get a good workout in. But if you want to really focus on your booty you’ll want to do an isolation exercise, which does just that. Isolate those muscles.
The amount of isolation exercises you can use for your glutes are endless but some examples are hip abductions, glute kickbacks, hip thrusts. I love all of these exercises but the most important part is that you find what works best for you and your booty. So do some research and then get out there and grow those cheeks!
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Hi, I'm Jazmin. If you’re ready to get serious about your health and wellness then you’ve come to the right place!