Few things turn our heads like a killer round perky butt. We just can’t help but stare, we are obsessed by all of the hard work we know has been put into it! That’s why so many of us, want to know how to get the Best Butt EVER!
And if you’re one of them, you’ve come to the right place because by the end of what I am sharing and the workout you’re going to know exactly what you need to do for more butt gains in your future!
I have to warn you, though — it’s not going to be easy. You can get a god(dess)-like round butt by just “eating clean” and doing bodyweight squats and donkey kicks. So if you’re looking for “weird tricks” or “workout hacks,” then this isn’t for you. If, however, you’re ready to learn the simple science of building a badass butt, and if you’re ready to put in some work, then keep reading.
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The 3 Biggest Butt-Building Myths
There are many more wrong ways to go about butt building than right ways. Let’s start, then, by busting a few of the bigger myths that you’ve probably heard and wondered about.
Can You Sculpt A Round Perky Butt?
1. You can’t carve a godlike round butt with “spot reduction” cardio. Most people who are on the search for the ultimate “Brazilian butt” spend endless hours on cardio machines. They believe this will help by isolating and “sculpting” their butts. I understand why they think that way, but what will really work is reducing your overall body fat levels through cardio and taking a walk or a hik. As a result, every inch of you will lean out to one degree or another. The reason for this is fat loss occurs in the whole-body. You create the opportunities for weight loss (a caloric deficit), which then reduces fat stores all over the body (although not equally and some areas of the body shed fat faster than others). That’s why you can do all the crunches you want and never have a six pack or, in this case, all the butt exercises in the world and not have the derriere of your dreams.
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Will Sprinting and Running Shape Your Butt?
2. Running sprints aren’t as great for building a round perky butt as many people think. Sprinters generally have great firm butt, which leads many people to assume that sprinting is the answer. They are not totally wrong. The reason of your butt, they also do lift weights, which is why they often have a great muscular physique. Sprinting alone doesn’t deliver results like that. Building butt muscles comes from a balance of high-intensity interval training and nutrition.
3. You also do NOT need to do a bunch of fancy exercises to get the butt you want. The key to muscle development isn’t variety of exercises but progressive overload. This applies to all weightlifting exercises, including “butt builders.”
Sculpting Your Round Butt with These Exercises
What we are doing in today's workout:
Reverse Lunge To Narrow Deadlift: Stand with your feet about shoulder-width apart and engage your core. Grab a lighter weight and step backward with your right foot, landing on the ball of your right foot and keeping your right heel off the ground. Bend both knees to 90 degrees as you sink into a lunge. Focus on keeping your core engaged and your hips tucked. Push through the heel of your left foot to return to your starting position. Then do a deadlift by bending over and with the weight in hand. Bend your knees until your shins touch your elbows then lift your chest up and straighten your lower back and stand up with the weight. Alternate sides
Diagonal Donkey Kicks 15 Seconds each leg (R+L) : Bracing your core with knees and hips slightly bent, use your glute to kick your working leg directly back as high as it will go without compromising your hip position. For about 15 seconds keep kicking and then squeeze. Then resist the weight and slowly lower your foot back to the starting position. Alternate legs
Leg Hammer Curl (R+L): Put your knees and arms on your matt and with one leg and your foot pointed straight out and then bend your knee ( 5 x's each side). Make sure to hold in your butt muscles and repeat on each leg.
Bridge Pulses: Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart. Squeeze your glutes and abs and lift your hips a few inches off the floor. Hold the bridge and do small pulses working your butt muscles. Keep your pelvis tucked under, with no arch in your back, and pull your belly button to your spine to maintain correct form.
Repeaters 15 Seconds each leg (R+L): Bracing your core with knees and hips slightly bent, lean forward and tap your foot back. Repeat alternating legs.
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