Want a firm, round booty that looks perfect in skinny jeans?
Struggling with stubborn fat?
With a healthy diet and smart training, you can build your perfect butt and sexy legs in no time! The more effort you put in, the sooner you'll achieve your booty goals.
First Lesson. You Can't Spot Reduce Fat!
Most women tend to store fat in the lower body. These fatty tissues act as a source of fuel during pregnancy and breastfeeding. They're also the last to go when you're trying to lose weight. A common mistake is trying to "spot reduce" fat on the legs and buttocks. No matter how hard you try, you can't torch fat from specific areas. The body will always choose where it loses fat and stores fat, no one has control over this so don’t bother spending time trying to figure out how to spot reduce fat. However, that being said you can control what areas gain muscle the fastest! Meaning there are certain exercises and training you can do to build a sexier booty fast.
The Smart Way to Build a Perfect Butt
Because you cannot spot reduce fat and for this reason alone, compound exercises should account for at least 70 percent of your workout plan. Sumo squats, Bulgarian squats, lunges, glute bridges, deadlifts, and hip thrusts are particularly effective for the lower body. These movements target your glutes, quads, hamstrings, and calves as well as your core muscles.
To lose fat, clean eating is crucial. Not even the best workout program can offset the harmful effects of poor nutrition.
How to Get the Most Out of Your Booty Workout
Depending on your schedule, you can work the glutes on leg day, or dedicate them a full session. Ideally, your training plan should include three to five exercises targeting the butt and legs. Use a mix of compound and isolation movements to hit your muscles from different angles. For instance, you can try the following routines:
- 3 sets of walking lunges + 4 sets of sumo squats + 4 sets of glute bridges + 4 sets of butt kicks
- 4 sets of goblet squats + 3 sets of straight leg deadlifts + 3 sets of lunges + 4 sets of step-ups
- 4 sets of hip thrusts + 4 sets of Bulgarian squats + 4 sets of one-legged deadlifts + 3 sets of donkey kicks
The key is to squeeze your glutes really hard throughout the movement. If you do it right, you should feel your muscles burning. Squat deeply to fully activate your glutes. The deeper you squat the harder your booty and legs have to work.
Finish your workout with 10-15 minutes of HIIT. Add another 15-20 minutes of cardio for faster results. Beware that too much cardio actually "eats lean mass" making your butt flat.
Incorporate resistance bands into your workout to keep your muscles guessing and add extra resistance. The FitPro Booty Bands are specially designed for glute training, so give them a try! These handy fitness tools will lift, tone, and build your booty within weeks. On top of that, they're much safer and convenient than free weights.