Nowadays it seems as if society has finally woken up to the fact that a shapely and toned booty is far more desirable than a flat, uneven, bag of bones butt that looks as if it belongs on a Barbie doll. Long before Kim K made larger butts famous, J-lo was rocking that same look and still is to this day.
Just want to read the workout routine for a great ass? Scroll to the bottom of this post!
Even though summer is pretty much upon us, if you’ve so far done very little to get your butt in shape for the summer, don’t let that discourage you because it’s never too late and if you really take things seriously you can begin seeing results in a matter of weeks.
Take your diet and training seriously and by the end of bathing suit season your booty can be shapelier and firmer than you ever thought possible, providing of course, that you’re willing to put the hard work in.
In this article we’ll be taking a look at the importance of training your glutes (butt), a few effective tips for training, toning, and building up your butt, common mistakes that women tend to make when trying to improve their butt, plus a sample workout plan for you to try the next time you’re in the gym.
Skinny is no-longer beautiful
For years upon years, fashion magazines and catwalk models led us to believe that skinny was beautiful and that if were anything larger than a size 12, we were overweight and by default unattractive.
If you were to take a look at these famous models walking the catwalk, you’d immediately notice that not only were they desperately underweight, they looked extremely unhealthy, malnourished, and downright ill in many cases.
Their arms were scrawny, their rib cages would be visible, their legs long and thin, their faces looked gaunt and pale, and their butts were basically non-existent. As time went by however, experts began realising that perhaps this wasn’t the look they should be encouraging, and instead began placing a much larger emphasis on shapes and curves instead.
We all want to look and feel attractive and there’s absolutely nothing wrong with that in the slightest. These days having a shapely, firm, toned, and well rounded butt is considered sexy and attractive, and when you see a few examples you’ll immediately understand why.
The look that many modern females are seeking in today’s society is a set of powerful, lean, and toned legs, and a butt to match. The main issue is that many women aren’t quite sure how they should go about training and toning their butts in the first place.
Common errors when it comes to butt training
One of the biggest errors that women tend to make when it comes to working their glutes (gluteus maximus), is relying on leg training and thinking that that alone will be enough.
Of course training your legs is an extremely beneficial activity and it will certainly help with your butt development, numerous studies have revealed that the most effective method of really building a great looking butt is to dedicate one workout per week solely to your butt.
Failing to do so can cause all sorts of imbalances in the physique and can be far more detrimental than you may have initially realised. Some of the more common but training errors that women tend to make include:
Overly developing the legs
As mentioned, many women tend to rely solely on leg training in the hope of building their butt, when in reality overly training the legs can actually make the butt look smaller and flatter than it actually is.
This is because the legs are being worked and are therefore growing and developing, but the butt simply is not, which means that the larger the legs become, the smaller the butt looks as a result.
Relying on squats
You’ve probably seen various “memes” online and motivational quotes about “squat booties” and how “she squats” etc.
Whilst squats can indeed be beneficial for butt development, as well as quad and leg development of course, some women simply don’t benefit in the butt department when it comes to squats.
If you find yourself not feeling the glutes being worked during squatting, or find your glutes not responding to squats after a number of weeks, you may find that you’re genetically more predisposed to build muscle in your legs due to squats, rather than on your butt.
If this is the case, forget about what you read online and try other exercises that you know work better for you.
Stopping leg training
Another common error that women tend to make when trying to build up their booty is to stop training their legs because they think smaller legs will enhance their butt.
In reality, all this does is make the legs look smaller and weaker, and leaves the butt looking just as bad, if not worse, than before.
The keys to a great butt
So, we know that flat and skinny is out, and toned and round is in, so what is the secret to a great butt? Well, unfortunately it requires a great deal of hard work, but if you’re serious about your booty training you will need to dedicate an entire day each week to solely training your butt. Here’s a look at some foolproof methods of training your butt, plus a quick butt workout at the end that you can try yourself the next time you’re in the gym.
Embrace butt day
Some women feel that working just the butt once a week is not beneficial because they consider it a smaller muscle group. In reality however, the gluteus maximus is one of the largest muscle groups in the body, and just like other muscles, it responds extremely well to regular training.
Train butt first on leg day
On days when you train your legs, or simply your lower body, always begin your workouts with an exercise that specifically targets the butt. The idea here is not to destroy the muscle, because you will have done that on butt day, instead, the idea is to get blood pumped into the muscle just to help stimulate it and remind it to grow that little bit more.
Feel the muscle work
Most programs will tell you to perform X sets of X reps for certain exercises, but when training your butt, that goes out of the window. Forget about sets, forget about reps, forget about weight, and forget about numbers. Perform each exercise as many times as you can, until you can really feel it working your glutes. The weight may be light, it may be heavy, as long as you can feel your butt muscles working, that’s really all that matters.
Sample Butt workout
Before we wrap things up, here’s a quick sample butt workout that you may wish to try on your next “butt day”.
Glute master machine: 4 sets of 10 reps per leg
Stiff legged deadlifts: 4 sets of 15 – 20 reps (Read a guide here, from exrx)
Lying hamstring curls: 4 sets of 10 reps per leg (see here for a great guide, from Bodybuilding.com)
Barbell squats: 3 sets of 10 reps (See our squats how to guide here)
Walking lunges: 3 sets of 10 reps per leg (we have a guide on how to do dumbbell lunges here)
Butt burns: 25 each leg (check out a guide on how to do butt burns here)