Lingerie Model Booty Quick Tips

One of the most popular fitness topics for ladies is how to get a great butt. Whether it’s how to fix a flat booty, adding shape, or simply losing the excess fat, a lot of women desire to have lingerie model-like glutes. Is it easy? Well, the process itself is…the work…not so much. However, we can lay out a process to develop the perfect size and shape to have one looking her best in a bikini, sexy underwear, or even a favorite pair of jeans.

 

Weight Training for a Great Butt

Squats

Squats are one of the best exercises you can do period. Not only are the thighs strengthened and shaped but also dat ass. The amount of depth and the type of stance that is used will determine what muscles get specifically activated while performing this exercise.

In order to shape and grow your butt (in a good way), use a deep squat and utilize the glute muscles to help push the weight up. Make sure that you learn proper form because it can both help to work the muscles and prevent injury. Also, don’t focus solely on throwing as much weight on the bar as possible. Perfect the form with lighter weights and work your way up slowly.

Step Ups

Step Ups are one of my personal favorite exercises to perform at the gym. While this exercise really targets the quads, it also helps to shape the butt too. It is quite a tiring exercise, stepping up and down off of a platform while holding two dumbbells in your hands, so be ready for an elevated heart rate as if you just did some solid cardio work.

Wide Leg Squats

One variation of the squat movement with a wider stance that emphasizes different areas of both the legs and the glutes. This can significantly develop the outer portion of those buns.

Deadlifts

Deadlifts are probably the best exercise you can do for total body development because it incorporates so many different muscle groups. The lower back and hamstrings really get a great workout in addition to our target area.

However, this should be done with great caution, great form is needed to perform deadlifts correctly and to prevent serious injury.  If you cannot learn the correct form, skip deadlifts in your workout.

A proper lifting coach or trainer can show you the ropes and put you on the right path o where this exercise really generates results.

Lunges

I see people doing lunges all the time either with weights or without them around the gym. Keep a strict movement while doing lunges in order to generate the best shape and results.

Hip-Ups

A great isolation exercise that requires no equipment. Simply lie on your back and elevate your hips towards the ceiling, almost creating an arch with your back. On the way up, squeeze the glutes and return your hips back to the floor.

Hamstring Curls

Hamstring curl machines are usually found at most gyms but it doesn’t seem like enough people use them. A lying hamstring curl does indeed specifically hit the back of your legs but the curl movement also uses the glutes and can help further develop your butt.

Leg Press

Leg presses are great because it gives you control of how you want to target your legs and glutes and the range of motion on this machine really helps to achieve depth that will hit the backside and help to create the tone we are looking for.

 

Putting Together a Program for Booty Gains

The exercises above, are just some of the ones that can lead to developing a great looking butt. There are many more effective ways to specifically target the glutes for added growth.

It’s important to know, that you don’t have to do butt workouts, everyday. In fact, it’s going to be counterproductive to your results. More isn’t always better, especially when working out.

Why? Your muscles need time to recover. Growth happens during rest, particularly sleep. As such, if you aren’t taking days off or sleeping well, your progress isn’t going to be all that great.

With that in mind, when designing a plan, you’ll want to keep it at 2 days per week focused on the booty. Maybe 3 days max, for short periods of time. Try to set the workouts 48-72 hours apart from one another.

WANT AN EASY TO FOLLOW, PRE-MADE PLAN FOR BOOTY GAINS?

Check out the program, Unlock Your Glutes

Unlock Your Glutes is a program to add size and strength to your glute muscles in as little as 4 weeks! Plus, you only have to do 2 workouts per week.

This is an online program, with an ebook and video instructions, which gets emailed to you so you can get started right away.

The best part is, as of writing, the digital program is on sale for $17! With a full 60 day money back guarantee.

So, if you’re interested in adding size to the booty, head over to this page, and get all the info you need to get started: Unlock Your Glutes program

103 thoughts on “Lingerie Model Booty Quick Tips”

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