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Healthy Home Economist / Archives / Fitness / Building the Booty of Your Dreams

Building the Booty of Your Dreams

by Paula Jager / Affiliate Links ✔

Table of Contents[Hide][Show]
  • Strength Training
  • Assistance Exercises
  • Metabolic Conditioning
  • Nutrition

strong bootyOur derriere is defined by 3 muscles known as the gluteus maximus, gluteus medius and gluteus minimus.  The right combination of strength training, metabolic conditioning and nutrition will build the booty of your dreams.  Most women are always on the quest for a better bottom and with bathing suit season approaching there’s not much room for reasoning with this.

Those that are genetically predisposed to the J Lo backside often want to shape it smaller and those with a “flat” butt envy them and want to make it more bubble like.

Are we ever satisfied?  Probably not but whatever backside we are given we can always make it better.  Personally I was cursed/blessed with ample booty and more closely resemble the J Lo type.  No matter your genetics here’s the booty scoop. . .

Strength Training

You can design the best booty possible by performing these strength moves to develop a higher, tighter and more rounded look.  You can perform these movements with bodyweight only but you will eventually need to add resistance to optimize your results.                                                              

Squats

Without an irrevocable doubt this is the #1 movement.  When done properly it directly engages the glutes and additionally raises the heart rate to rev up the metabolism.

Set up: 

  • shoulder width stance
  • full extension at hips and knees

Execution: 

  • weight on heels
  • lumbar curve maintained
  • chest up, head is neutral
  • butt travels down and back
  • bottom of squat is below parallel
  • knees track parallel to feet
  • return to full extension at the hips and knees to complete the move

Deadlifts

Best overall exercise for development of the posterior chain (lower back, glutes and hamstrings) not to mention strength.

Set up:

  • stance — between hip and shoulder width
  • weight in heels
  • lumbar curve locked in
  • bar in contact with the shins
  • arms locked straight
  • symmetrical grip outside the knees

Execution:

  • drive through the heels
  • extend legs while hips and shoulder rise at the same rate
  • once the bar passes the knees the hip opens all the way up
  • bar maintains contact with the legs
  • head neutral
  • on the return push hips back and shoulders forward slightly; delay the knee bend
  • once the bar descends below the knees return the bard down to the set up position

Variations:  stiff leg deadlift, sumo deadlift

Assistance Exercises

Lunge

Works the backside, quads, hamstring and calves.  It will also burn calories.

Set up:

  • standing
  • full extension of hips and knees

Execution:

  • take a big stride forward so that your lunging thigh is parallel and your knee directly over your ankle (shin vertical)
  • back thigh perpendicular to the floor
  • upright torso
  • graze the ground with the knee of the trail leg
  • Press through the heel of the lunging leg and stepping back while returning to upright position

Variations/Tips:  walking or stationary, doesn’t matter but do them right.  Use barbells, dumbbells, weighted vest or bodyweight. If one of your legs is more difficult than the other which we sometimes find in working with single leg strength do that leg first.

Step Ups

Set up:

  • Full extension of knees and hips
  • use a box/step that places your knee at a 90 degree angle

Execution:

  • Step up on your right leg (heel on box/step)
  • Step up left leg (to full hip extension)
  • Step down on the left, down on the right (that is one rep)
  • Repeat for desired number of reps on the right
  • Repeat process for the other leg

Variations/Tips:  use barbells, dumbbells, weight vest or bodyweight. If one of your legs is more difficult than the other which we sometimes find in working with single leg strength do that leg first.

Glute-Ham Raises

This particular exercise targets both the hamstrings and the glutes and makes for a lovely posterior tie in.

If you have a glute ham developer http://vimeo.com/5704186

If you don’t but you will need a partner http://vimeo.com/26938671

Metabolic Conditioning

Sprint

Without a doubt the #1 exercise you can do is to sprint.  Have you ever seen a better derriere than on a sprinter?

Distances:  a variety of 50, 100, 200 and 400’s with adequate recovery between.

Variations:  hills, stairs and prowler pushes.

While some of us can’t “sprint” by running we can “sprint” on a. . . bike, rower, versa climber etc.  Short all out bursts followed by adequate recovery.

Distances:  10, 15, 30, 45 and 60 s intervals with adequate recovery between; 6 — 10 times.

Nutrition

No matter how strong, fast and well shaped the machine is if you put more fuel in it than you need and burn, it will have a fluffy and dimpled layer of fat covering your efforts.  Eat the right amounts of the right types of food for your activity and body type if you want to actually see that shapely derriere.

Fitness is not only a look but a healthy lifestyle.

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Category: Fitness
Paula Jager

Paula Jager NSCA CSCS & CPT is Level 1 CrossFit and CF Nutrition Certified and the founder of CrossFit Jaguar in Tampa, Florida. As a professional within the fitness industry since 1995, she specializes in helping people be the best they can be by using fitness to help fuel maximum health and well being. Her exercise and nutrition programs yield life-changing results.

crossfitjaguar.com/

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Reader Interactions

Comments (25)

  1. KarenLA

    May 7, 2013 at 2:01 pm

    I am one of those women whose legs get bigger if I do the above mentioned exercises. I know women’s legs aren’t suppose to bulk out, however, my tight pants don’t lie. The best exercises I have seen to take off inches fast and develop feminine legs and derriere is Callanetics. It was around 20 years ago and a new updated and easier version has been released through Amazon called Callanetics Revolution. One has cardio, the other doesn’t. Get the one WITHOUT cardio first.

    Reply
    • Aine Dee

      May 7, 2013 at 5:51 pm

      Thanks, KarenLA – will try it. My jeans don’t lie either.

  2. Sound in Wind and Limb via Facebook

    May 7, 2013 at 1:22 pm

    Squats are one of my favorite exercises!

    Reply
  3. Aine Dee

    May 7, 2013 at 1:04 pm

    Thanks, Paula. Can you advise me how to build a great booty but to simultaneously not build up my naturally large, muscular quads at the same time. I have a problem with many of the booty sculpting exercise in that my upper thighs seems to muscle up as well. Even hiking with inclines (verses trail walking) will make my jeans tight in the thighs, as does cycling.

    Reply
    • Paula

      May 8, 2013 at 5:52 am

      Be grateful that you have the ability to build nice muscular legs–I am jealous:) To keep them leaner–pay strict attention to diet and increase the sprinting/metabolic conditioning.

  4. Makeda Voletta

    May 7, 2013 at 1:00 pm

    I did a Youtube video and Blog post with this very same information. I am also a CSCS (Strength and Conditioning Specialist) and I am always telling women this.

    Reply
  5. Jeanette

    May 7, 2013 at 11:55 am

    Great article. Orange Theory keeps me going and it works! Hope there is one in your neighborhood.

    Reply
  6. Jennifer M

    May 7, 2013 at 11:50 am

    What is adequate recovery? Is it a certain heart rate? A feeling? I would like to start exercising like this, short burst type crossfit style, on my own, but I want to do it right. I do the insanity workout program. They also say to be sure to rest in between but I never am sure if I am resting enough.

    Reply
    • Paula

      May 8, 2013 at 5:50 am

      “Adequate recovery” is different for each individual depending on a few factors such as fitness level, health etc. A general rule of thumb for interval or circuit type training would be to rest long enough to be able to repeat with the same intensity as the first time. Realizing if you are doing several intervals or circuits fatigue will eventually play a part.

  7. abbeygirl

    May 7, 2013 at 11:00 am

    I was just thinking about this this morning… glad to see this article today!

    Reply
  8. Audry

    May 7, 2013 at 10:07 am

    Two words: hip thrust

    http://www.youtube.com/watch?v=cBrHdatPj9g
    http://www.youtube.com/watch?v=QWsEuHKzWKU
    bretcontreras.com

    Reply
  9. Ebony

    May 7, 2013 at 9:09 am

    Finally an article that pertains to me and is not about losing weight. Thanks Paula..I don’t do dead lifts but I will start. I hope that will make my things bigger as well.

    Reply
  10. Diana

    May 6, 2013 at 11:00 pm

    Thanks Paula, I soooo need this. Now to find the motivation AND to stop eating too much! 🙂

    Reply
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