We all want a lifted, curvy and firm butt, right? Is it possible to get one without having the right genetics?
Absolutely! While genetics can go a long way in creating your natural curves, it is possible to greatly enhance your backside with the right workouts and diet.
And the best part is, it doesn’t have to take plastic surgery or years of training! We’ve got a 30-day plan to help you build your booty fast.
Before we get into the nitty-gritty of enhancing your butt, let’s dispel some myths first. Get these false facts out of your head so that you can focus on what’s most effective.
Myth #1: You can achieve targeted fat loss with butt-focused cardio.
This might be a painful one to let go, but stop wasting hours on cardio machines trying to get results. Even while your butt might feel like it’s burning after walking on an incline treadmill for an hour, you simply cannot trim your body fat in targeted areas of your body in this way.
While you will be burning calories and building some muscle strength—and you might be losing body fat overall throughout your body—you can’t isolate the butt in the way you might think.
Instead, you should focus on overall fat loss (primarily through diet) as well as building the right muscles, which we’ll discuss below.
Myth #2: It’s impossible to get a round butt without a crazy regimen of complicated exercises.
The fact that this is a myth is great news because what you really need is a consistent set of simple exercise, which you should do with progressive intensity.
One thing you should know is that the gluteus maximus is just one muscle, which means your training can be quite simple and get great results.
Myth #3: You need to isolate the butt and use fancy machines.
The most effective way to sculpt your butt is to actually get off the machines and do simple compound movement exercises like squats and deadlifts. In fact, you don’t even need a gym membership to practice some highly effective workouts; you just need a set of weights.
Myth #4: High-rep training gets results.
Women fall into this trap a lot! If you don’t lift heavier weights, especially with your legs, you are going to quickly plateau with high reps. While you can do some supplemental lifting with some light weights that focus on more targeted areas, the majority of your strength training should use compound movements with heavy weights.
The Right Butt-Sculpting Exercises
You can build a great butt in just 30 days with just seven—that’s right, seven—highly effective exercises. And you don’t need a gym membership; you just need some heavy weights, proper form ad the drive to do them.
Squats might me the most effective single movement that can build total lower body strength and muscle.
Some tips to make your squats most effective include squatting deep (hips should be at 90 degrees) and using a wide stance. Use weights as heavy as you can while doing 4–10 reps for 2–3 sets.
This is another highly effective exercise that effectively strengthens your hamstrings and glutes. Again, lifting heavy is important in order to get the best butt-sculpting results. You should be squeezing your glutes as you lift and should feel the burn when you get to the top.
- 3. Hip Thrusts or Bridges
There are several approaches to this. You might want to start out without weights and then add resistance once you’re more comfortable. You can do a traditional hip thrust if you have the equipment available at a gym, or just do weighted bridges at home—we recommend single leg glute bridges.
Your glutes are very involved when you pull yourself back into a standing position. So while you might think of this as an exercise more for your quads, remember that this compound movement is very effective for your butt, whether you do a forward or backward lunge.
- Romanian Deadlift
This is a deadlift variation that targets the hamstrings, which is important for making your butt strong!
- Bulgarian Split Squat
Like a lunge, this exercise effectively targets the quads and glutes for maximum effectiveness with compound movement.
- Butt Blaster/Glute Blaster
If you do happen to have a gym membership, this is the one piece of equipment we do recommend. You can’t easily replicate this movement with free weights. However, if you are working out at home, don’t worry about leaving this one out. You’ll still get effective butt sculpting with just a barbell or dumbbells.
30-Day Butt-Building Workout Routine
To make things easier, this is actually just a 1-week program that you can repeat 4 times for phenomenal results.
This strength training is effective on its own and will even double as cardio when you’re lifting heavier weights! If you want to add more, do some light to moderate cardio and stretching, but don’t do any additional high-intensity exercise or strength training or you’ll risk overtraining and injury.
We’ve included upper-body strength training exercises, too, for maximum full-body effectiveness. Remember that rest days are just as important because your muscles need to recover in order to build strength.
And don’t forget to warm up and cool down each day!
Day 1: Lower Body
- Squats: 3 sets of 4–6 reps
- Romanian deadlifts: 3 sets of 8–10 reps
- Hip thrusts or single-leg bridges: 3 sets of 8–10 reps
Day 2: Upper Body See this article from Muscle for Life for instructions on these exercises.
- Incline barbell bench press
- Close-grip bench press: 3 sets of 8–10 reps
- Seated or standing military press: 3 sets of 8–10 reps
- Dip (chest variation): 3 sets of bodyweight to burnout
Day 3: Lower Body
- Deadlifts: 3 sets of 4–6 reps
- Weighted lunges: 3 sets of 8–10 reps
- Hip thrusts or single-leg bridges: 3 sets of bodyweight to burnout
Day 4: Rest or light cardio/stretching
Day 5: Lower Body
- Squats: 3 sets of 8–10 reps
- Bulgarian split squats: 3 sets of 8–10 reps
- Hip thrusts, single-leg bridges or glute blaster machine: 1 set of 8–10 reps
Day 6: Rest
Day 7: Rest
We highly recommend that you take hip measurements before and after doing this series, as well as photos so you can see your progress.
Some other training tips: rest for three minutes in between your 4–6-rep sets and for two minutes in between your 8–10-rep sets to ensure your muscles have enough time to recover. By the end of each set, your muscles should feel pretty burned out (shaking is good!). If you’re not struggling, switch to a heavier weight. But if your form starts to suffer, switch to a lower weight to prevent injury or overtraining.
Check out this article for more tips on this workout plan.
You can do all the lifting in the world, but you’ll be seeing slow progress if you’re not feeding yourself with the right foods in the right amount in order to burn fat and build muscle.
There isn’t a single “miracle diet” because everyone is different. What you need depends on numerous factors. Here are four to consider:
- Energy balance: if you want to lose weight, you have to consume fewer calories than you burn. In other words, you need to watch portion control.
- Macronutrient balance: getting the right ratio of fats, carbs and protein is very important if you want to build muscle and make progress in your strength training.
- Food choices: While “clean eating” isn’t the whole story (since you can still be overweight on a whole foods diet due to portion control), lean meats, whole grains, many fruits and vegetables and low-fat dairy are going to be your best option for losing fat and burning muscle, as well as delivering the most beneficial nutrients. They are relatively low in calories but high in volume and satiety.
- Nutrient timing: this is important to consider when you’re strength training because eating protein before and after weightlifting workouts can help you build muscle and strength over longer periods of time.
Check out this article for in-depth tips about effective meal planning.
Stay Motivated with Butt-Lifting Garments
While you’re working on sculpting your natural curves, you can get excited about a rounder firmer butt by wearing butt-lifting shapers and jeans.
Here are the styles we recommend:
Butt-lifting jeans enhance your natural curves with a unique design that makes your butt look rounder and fuller without padding.
Butt-lifting leggings are flattering option for your workouts.
Butt-enhancing panties create curves either with padding and design that lifts and fills out the rear.
Butt-enhancing shapewear slims your figure without flattening your butt, in a variety of styles including open-bottom shapers that provide natural enhancement.
Are you up for the challenge?
It takes commitment, but you really only need to commit to these intensive workouts a few days a week, along with smart food choices. We’d love to see your results! Share them with us on your favorite social apps with #BeTheHourglass.