10 MINUTE TRAINING FOR THE PERFECT BUTT

Strong is the new skinny. Isn’t it crazy how much beauty standards have changed over the years? In the ’50s and ’60s, fuller bodies with large breasts were ideal. But between the 60s and 90s, thinness was in style. And now we’re onto big asses and strong bodies.

In my opinion, being healthy is the most important thing. Neither too skinny nor too fat because both come with health problems. We shouldn’t hate our bodies (that will only set us up for failure on our ideal body journey), but we should love ourselves enough to strive to become healthy. And in turn, we will have that body in shape that we want.

And if you’re like me, you want the perfect butt! I’ve had a pretty big booty since I hit puberty. But I was also on the right track, so that probably helped build my loot without much conscious effort on my part. But over the years of not working it, it got smaller! Ugh…so when I started working to get it back I didn’t see any difference. I continued to get smaller all over.

Building the perfect bubble butt is quite confusing indeed. You can do glute exercises all day, but if your diet is not adequate, you will not progress in the growth of your buttocks. So here are some tips to help you build your booty through diet (exercises below).

DIET TIPS FOR THE PERFECT BUTT

1. EAT THE RIGHT AMOUNT OF PROTEIN

You should eat about 1.8 grams of protein per day for every 2.2 pounds of body weight, but you should also get about an hour of exercise to go with it.

2. QUANTITY OVER QUALITY

In terms of building your booty, the form of protein doesn’t matter much. So protein bars and powders are not much different than chicken and fish. BUT… chicken and fish have more health benefits. Just make sure you keep the calories low if you want to lose weight.

3. DON’T FORGET THE CARBOHYDRATES

Know the difference between good and bad carbs. Good = whole grains like oats. Bad = White bread and junk food. You need 15-40% of your daily calorie intake to come from good carbs if you want that cheery booty.

4. FAT FOR A FAT ASS

Yes… you need some healthy fats in your diet. About 20-40% of your calories should come from fats like avocados and oily fish like salmon (hey, it’s packed with protein too!), to name a couple.

10 MINUTE TRAINING FOR THE PERFECT BUTT

You don’t have to use weights when you’re just starting out, but you definitely need to add some weights to build your booty. Just 3, 5, or 8 pound dumbbells are fine. This is the set of weights that I recommend.

This is what it will be like to do this training. It’s only 10 minutes, so you have to push yourself. I recommend using a free interval timer app on your phone so you don’t have to keep looking down to reset the timer. Here is the one I use on my iPhone.. Just select “intervals”, then the + button, round timer, enter 10 rounds and press start when ready. You can even enter 5-10 second rests between sets in the app.

We are going to mix dynamic exercises with isometric grips. So we’re going to do each workout below for 50 seconds each and take a 10 second break in between. That’s all. Super simple. But you have to press since we are taking these little breaks!

I recommend doing this workout 2-3 times a week. Alright, let’s work on getting your perfect butt!

*Tip: You can also do mini-workouts throughout the day using these exercises. Or combine them with other 10-minute workouts to tone your entire body.

1. ALTERNATIVE FAREWELL

Works: Glutes, Hamstrings, Quads, Calves, Core, Back

How: Stand up straight with your feet hip-width apart. Take a big step forward with your right leg. Then start bending over until your right thigh is parallel to the floor. Press into the right heel to come back up to the starting position. Now repeat using your left leg. Keep alternating for 50 seconds. Rest for 10 seconds.

2. CHAIR POSTURE

Works: Glutes, Thighs, Hamstrings, Calves, Arms, Chest

How: Stand with your feet together. Your big toes should be touching. Inhale and bring your arms above your head. Now exhale and bend your knees. Bring your thighs as parallel to the ground as you can. Engage your core, don’t arch your back, and bring your arms up toward your ears. Now hold for 50 seconds. Rest for 10 seconds.

3. DEADLIFT

Works: glutes, hamstrings, quads, calves, lower back, arms, abs, and neck

How: Hold a dumbbell in each hand, stand tall and slightly bend your knees. Slowly bend at the hips and lower the weights as far as they will go, while continuing to keep your back straight. Wait. Use your glutes to come back up faster than when you came down until you return to the starting position. Repeat for 50 seconds. Rest for 10 seconds.

4. WARRIOR 3

Works: glutes, hamstrings, shoulders, calves, back

This exercise will be divided into 30 second increments on each leg.

How: Stand tall with your feet hip-width apart. Inhale and stretch your arms above your head. Exhale and begin to lift your right leg as you bend your hips forward. The goal is to bring your torso as parallel to the ground as possible, keeping both legs as straight as possible. Keep your back straight and your right foot flexed. Keep your eyes down and your neck relaxed. Hold this pose for 30 seconds. Slowly lower back to the starting position. Repeat on the other side.

For Beginners: The closer your leg is to the ground, the easier this exercise will be. So this can be a great place to start and you can move on.

5. SQUATS

Works: glutes, thighs, abs, back, calves

How: Stand tall with your feet hip-width apart. Keep your hips back and bend your knees. Push your dumbbells directly in front of you. Keep your feet flat on the floor, chest up, and shoulders back. Press into your feet and straighten your legs to return to a standing position while shifting your weight to your sides. Repeat for 50 seconds. Rest for 10 seconds.

6. DIVING POSTURE

Works: butt, core, calves

How: Stand tall with your feet together. Slightly bend your knees and move to the balls of your feet. Lean forward at the waist while keeping your arms along your torso, palms facing each other. Engage your core and allow your head to dip towards the ground. Hold this pose for 50 seconds. Rest for 10 seconds.

For Beginners: The lower your heels are to the ground, the easier this exercise will be. This is a great place to start and you can build on later.

7. DONKEY KICKS

Works: Glutes, core, shoulders.

This exercise will be performed for 50 seconds on each side.

How: Get on all fours with your hands directly under your shoulders. Keep your back flat. Maintaining a 90 degree bend in the knee, slowly raise your right leg toward the ceiling. And slowly lower back to the starting position. Repeat for 50 seconds. Rest for 10 seconds. Repeat on the other side

8. GLUTE BRIDGE

Works: glutes, hamstrings, lower back and abs

How: Lie on your back with your knees bent. Keep your feet flat on the floor. Squeeze your glutes and begin to lift your hips off the ground until your body forms a straight line from shoulders to knees. Pause briefly at the top and slowly lower back to the starting position. Repeat for 50 seconds. Rest for 10 seconds.

9. LOBSTER

Works: glutes, legs, upper back, core, chest

How: Lie on your stomach, arms down by your sides (palms up), legs and forehead resting on the floor. Inhale and lift your legs and torso off the floor. Hold the pose for 50 seconds. Rest for 10 seconds.

You finished! CONGRATULATIONS! AND AMAZING JOB!

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