When one door closes, another opens.
Or maybe another butts in? Hee hee…
I’ve written multiple Work It Out posts about the booty. My mission is to get one. Last season I made some great progress, but there’s a lot of room to grow. Since I am limited on my upper body, I’ve been really focusing on my butt.
I knew I was in trouble when I told my trainer that my new additions made my arms look smaller and he replied “I bet they make your butt look smaller too.”
He was right. Doh.
After speaking to Lisa (who competed in Bikini at the last show I did), I took her advice and put together my own booty building program. I am now training glutes 3 times a week! Before you tell me that’s too frequent, know that I’m still not able to go heavy so a 2-3 day cycle works. 😉
I shake things up each time, but this has been my favorite ass-kicking workout to date:
Click the names for explanations:
- Side Lying Clams
- Single Leg Glute Bridge
- Deep Squats (you can do these with or without weight)
- Weighted Hip Lifts
- Low Jacks
***
Thank you all SO much for all the birthday love yesterday. It make the day that much more special. ♥♥♥
How deep do you squat? Try going ass-to-the-grass. The soreness level of effectiveness is glorious.
What is your favorite booty-builder?
Definitely needing this post since my booty tends to be the last thing that wants to get built up. I guess it’s all different on everyone.
And I heart side lying clams, we do them all the time in pilates. Definitely one of my favorites.
Hope you had a super special birthday<3
Thanks Lisa! I really want to check out pilates. I wonder if they’d do a totally booty focused class? 😉
Love this workout. I can’t go ass to the grass (old, cranky knees), but I can get close. And since this is the second time I’ve read about clamshells today, I think it’s time I paid attention 🙂
I used to have the knee problem too (too many years of abuse). Building up my quads really helped though.
The clam shells do rock. I just started doing them and can’t believe how hard they get!
Happy Birthday one day late!!! Oops. Oh, hey, yeah, you’ll get your booty you want. He he. I’m so jealous of your new additions it’s not funny. Feel free to send over the Handful pads. We can figure out a trade. 🙂
Great workout! I love deadlifts and step ups, I do step ups a lot during my runs on the trail in the forest.
If I don’t feel motivated I let Cassey from Blogilates yell at me. Her Booty workouts are killer.
Ohhhh… I’ll check those out! Love step ups. 🙂
Booty Building. hehehe…snicker…. I am apparently 12 years old 😉 But I love it. Booty Building. 🙂 I bet your booty is right around the corner 🙂
Haha – I snickered through this WHOLE post.
As I have a generous layer of ice-cream on my butt I am not too concerned about building it up from an aesthetic point of view but have you tried glute ham raises or reverse hypers?
I do both! They are actually in last Tuesday’s Work It Out post (I think).
OH! I meant to ask you! You recommended a protein powder to me a while back. I am currently using a pea protein powder because whey and moi don’t get along. Which one were you recommending again? 🙂
There are a few… for a vegan protein powder that is also soy free, I LOVE Growing Naturals. Here’s the post with a review and discount code: https://www.sprint2thetable.com/2013/05/microwave-protein-zucchini-bread/.
For Whey I like Designer Whey.
A woman after my own heart…er, I mean butt.
I just switched parking lots for work and my new parking lot involves a giant hill. I get to walk up and down in everyday and sometimes I do it on my lunch hour for kicks. I can feel my ass tightening and hopefully getting bigger with each and every step. Welcome to the apple club, my friend, where we strive to be a pear.
This sounds crazy, but I legit love hills. I get excited when I’m running and come upon one. #strangebutgood
Side Lying Clams <— Okay, I need to see what this is!
I love squatting! (Ass to the grass lol)
Hope you had a rocking birthday!
Yeah, you do! You do a couple and think it’s easy… and then keep going and feel the burrrrrrn.
I agree with Helen – glute ham raises are killer! If you don’t have the machine, get your trainer to hold your legs. And try the clams with a 1-2 second hold at the top. You only need to do about 10 of these before your booty is on fiyah!
I don’t think 3 times per week is too much. I’ve seen girls do glutes 5 days a week with good results. I personally never do more than two days a week because my butt is big enough as it is. I know, whine whine.
Oh, we do them! That was on last week’s post. We also do pole curls, which are killer.
5 days of glutes?! That would chap my ass. Haha.
squats & lunges – love ’em! i definitely have a booty, but i work to keep it firm. (tmi? but nobody likes a soft booty! haha)
Don’t take this the wrong way… but I think you have a bangin’ booty. 😉
deadlifts.
squats.
Thanks for the workout! My booty is existent, but it still needs a little extra TLC. I’ve found pistol squats (generally with TRX) and bench step-ups work best for me, but ain’t nothing wrong with deeeeeeep squats!
PIstols are great! I did those in last week’s post – it’s a great quad builder too.
I so need the booty work & having been doing more & more.. not because of I have lack thereof BUT because with age, I can do so much & still it is all droopy in areas I can’t get to – I know mine looks decent for my age but it drives me crazy! 😉
I have never done the low jacks…
I do so many different exercises I have no idea which one works best for me & I keep trying more with age! 😉
I think it’s more about doing a variety of exercises than fining a “best.” Keeping the muscles confused and properly sore is my favorite method. 🙂
P.S. You butt is more than “decent” for your age.
Love the workout! I’m pretty happy with my booty, but I’m sure any extra work is appreciated 😉 I just started doing weight hip raises, and wow – those definitely work. I’m trying to incorporate single leg squats more often too for more booty-firming benefits!
I ned to do more single leg stuff to even out – I definitely favor my left.
Oh, loving this. I desperately need to be doing those darn clam shells for my glutes and hips. I have been neglecting my legs recently and it’s starting to show big time (or little time as the case might be).
Do you have a post about when you first decided to try weights… not necessarily bodybuilding but just adding them to a fitness routine, how did you do it? Did you get a trainer … etc.?
I’d love to start doing something more than just swim but I can’t really afford a trainer.
Not really… I’ve been doing weights since high school. There are a TON of workouts and tips on my Fitness tab though. Have you ever don’e P90X? That’s a great beginner program!
Hope you had a great bday, and great workout!
Great workout! My favorite is the ass-to-the-grass squats! Good stuff.
This workout looks intense! I don’t have a problem with the having a booty part ;), but I could definitely work on toning it up a bit!
My favorite booty builder….. THE STAIRS!!!!!!!! Love me the stairs. Plus, I am terrified of elevators – so yep, that just helps me grow my cheeks!
I always take the stairs too! The elevators in my building kept crashing for a while… fear is a great motivator.
I love doing squats. Doing them on the weight room floor with more weight than many guys around me is a pretty awesome feeling 🙂
Hell yeah! And they NEVER go low enough either.
happy belated bday!! love the workout- i definitely have weak little legs so im trying to build those up!
Thanks for the workout – this one sounds like a burner!
One of my fav lower body workouts was one I saw in TapoutXT Buns and Guns DVD – where you march in place and then start hoping all with a band – can add ankle weights to make it harder, but the band provides for some glorious burning 🙂
Buns and Guns?! I love that name.
I can’t do those squats with my butt on the ground. I’m not sure if it is a mental thing since I used the word can’t or an age thing. Maybe if I work on it a little each few days it will get better – I usually just squat so that my legs are at 90/parallel but now I’m thinking I should try your method.
I bet you can! Try it without weight at first and work your way up. If it’s a balance thing, do it next to a bench (I’m hopelessly uncoordinated).
Will this help even if I wasn’t blessed with any “butt” at all?!?!?
YES! I wasn’t blessed one bit. 🙁
Happy late birthday! I hope you had the best one yet 🙂 I go ass to grass but have to stretch out my hamstrings majorly or else I am so sore the next day have an awesome rest of your week 🙂
oh we love working our booty – especially with squats 😉
Kettlebell hip swings are my favourites! Great for the hammies too!
Happy birthday one day late!
I love the kettle swings! I think that’s not allowed yet… soon though. 🙂
Thank you!!
My booty is firming but not very super nice haha so thanks for all these tips on a bootilicious regime 🙂
Cheers
Choc Chip Uru
P.S. To prepare for my exams now I won’t be commenting for around 4 weeks – See you in a month my friend 🙂
Good luck!!!! See you soon. xo
Oh my goodness I LOVE this! I’ve lost quite a bit of my booty (I was a 200/400 sprinter in college) and have been trying to get it back. I will definitely be using this! P.S. I had no idea what a side lying clam was so I watched the video. He looks absurd. Love it.
xx Kait
AWesome!!! I love my booty 🙂 And clams are daaaaa best. When I taught Pilates we did a lot of those & people hated/loved me for it. haha
p.s. HAPPY birthday!!! (sorry, I am late to the game!)
I have been blessed with a natural booty, and the fact that many of the gym instructors I seem to encounter have major love affairs with squats, well, I’m pretty sure much of the gain (which I’m saying is muscle) I’ve made over the past few months has made my booty pop. And not just because I’m dancing.