Booty | Fit Model Goddess

How Long Does it Take to Lose Butt Fat?

The booty is a common place for women to store fat. Of course, it’s not necessarily a bad thing, as some fat can create a fuller look. However, it is super easy to get an excess accumulation on the rump, and have it become unsightly. So, how does a woman get rid of fat on her rear end? Not only that, how long does the process take to lose butt fat?

How Long to Get Rid of Booty Fat?

The answer is obviously going to vary from person to person, based on how much current fat you have, and how aggressive of a fat loss plan one pursues.

Realistically though, the change should take somewhere in the 4-12 week range, to complete in full. Maybe longer, for extreme situations. Most people should be able to lose the bum fat within a few months.

A solid weight loss pace is around 1-3 lbs per week. Remember though, the fat loss is not just going to occur on the rear end, it will come off gradually with other fat stored around the body.

So, if you have excess fat around the entire or most of the body, it will take time for the results to show in one particular area.

What About Exercises for the Buttocks?

Lifting weights and doing cardio exercises, specifically targeting the glutes, can help to build muscle and burn calories overall.

Again, though, you cannot spot reduce. Doing a bunch of booty exercises, isn’t going to make you lose more fat there. You can definitely use them to shape, but the diet is going to dictate most of the fat loss.

If you’re just losing fat, you may not have the existing muscle mass to have a shapely rear end. So, the fat will melt off potentially leaving you with a flat butt. How much so, depends on your genetics.

Using weights and cardio, in conjunction with a fat loss plan, can help to shape the end result of what’s left once the butt fat has melted away.

Some popular exercises to target the glues include (free weights, with bands , or machines):

hip thrusts
glute bridges
squats
Nautilus Glute Drive machine (if your gym has it, a great alternative to hip thrusts)
hip abductors
deadlifts
kickbacks

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

What’s an Easy Diet for Losing Fat?

You can of course, utilize more advanced techniques such as, carb cycling for fat loss. However, a gradual reduction plan will work just fine, and makes it much easier for women to lose the extra weight.

The starting point can be found by figuring out one’s maintenance calories. This is the amount of net calories (calories consumed minus exercise) each day. Don’t worry, there are phone apps and online calculators, which can figure this out for you. I use one called MyNetDiary Pro to track everything.

Once you have the maintenance calories, you can decide what pace you want to lose. I’d definitely try to stick to 1-3 lbs per week. In the short term, you might be able to lose 5 per week or something like that, but it isn’t sustainable nor a healthy idea.

Plus, being on low calories isn’t pleasant. It makes your whole life miserable. In addition to making you lose muscle mass, which will make your butt flatter. Sooooo…stick to an easier pace.

Let’s say you want to go for 2 lbs of weight loss each week. Cool. You simply set that on the fitness app and it tells you how many calories you have available each day.

Then all you need to do is, type in what foods and quantities you eat, and how many estimated calories you’re burning…again plenty of calculators to figure this out.

Simple enough? Should be, it takes me like 5 minutes each day, as foods get saved for quick access later on.

I know that people don’t like to ‘count calories’ but with the apps, it’s super simple, and holds you accountable. You get to really see the impact of what you’re eating and make changes based on that.

I mean, when you see that pizza takes up 300-400 calories per slice, and you only have like 2000 available each day (in my case, when losing fat, women will generally have less). It then, become easy to avoid those calorie dense junk foods, because I want to be able to eat something else during the day.

Also, the app makes adjusting your targets easier. You get to see what’s going right or wrong and know that you’r on the correct path.

While the entire process, may take a few months, you will see that booty fat coming off during this time frame. Progress will come, when you have a good plan in place.

What Exercises Lift Your Buttocks?

A sagging and/or flat butt can be a problem for many people. The aesthetics of it are unappealing and when women see themselves in bikinis, jeans, or whatever other outfits a nice booty would accentuate; they may begin to wonder how they can fix it and lift that buttocks up higher and tighter.

Is it possible? Yes, of course. However, it does require work over a period of time, to be effective. This isn’t an exercise once and its amazing looking, kind of a process. So, what are some exercises for women that’ll lift the butt?

Lifting Booty Exercises

So, in this post I am going to list some things that can be added to workouts, which will increase the size and shape the booty. Now, to see how to properly perform each exercise, please visit YouTube to watch video instruction.

You will need proper form for it to work and so that no injuries occur. Reading text can be difficult to visualize what good form actually looks like.

Hip Thrusts– A lot of people would say that squats are the most effective butt building exercise and it is very good. However, hip thrusts directly target the glutes, while squats can over-emphasize the quads for some people.

This is probably the best weighted exercise that you can do to build up a great butt. As it is, both challenging, and hones in on the area we want to improve.

Squats– As I said, squats are a fantastic way to build both the butt and the legs. The great thing about squats, is that you can hit the muscles in different ways based on the stance and depth that you hit, while performing the exercise.

Step-Ups– You will need an elevated platform or a sturdy plyo box, to perform this movement. But, it can be a fantastic addition to any routine. You essentially hold dumbbells in each hand while stepping up onto a higher platform, working the whole leg from the knee up in the process. Yes, it also hits the glute muscles, quite effectively.

Glute Bridges– You can start this exercise without weight and get some results, but with a barbell (or the dumbbell variation), this is a very effective way to target the butt. It is sort of the same movement as the hip thrust, except that, you’re on the ground and the range of motion is more limited.

Lunges– This is a very popular exercise for getting booty gains, but also one that people often perform incorrectly. People will get themselves into an ineffectual position and not hit the muscle properly, or can even, put their knee ligaments under undue stress by being out of position. Make sure that you have the form down, before adding weights, to this exercise.

Leg Press– Squats can be more effective overall. Though, the leg press is great, because it allows for a controlled movement. Plus, different foot positions and a greater depth for most people, can allow women to really target the glute muscles.

Ok, so these are just a smattering of exercise ideas, to help lift and shape the buttocks. There are seemingly infinite varieties and other exercises, which can accomplish our goal of getting a great butt.

The key is consistency and not over training. Remember, you don’t need to do this on a daily basis, and can actually be counterproductive to reaching the look that you want.

Hard training twice per week of this area, is more than enough to achieve a great looking rear end.

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

How Long Does it Take to Lift Your Bum?

Training the booty is a huge topic for women, who want to tone or grow or just generally, make their booty huge. It’s pretty easy to get the initial motivation to hit the gym, do some squats and hip thrusts, to try to lift the butt. Then, the questions start in our minds, about how long the process is going to take? When am I going to have an amazing looking bum? Well, let’s examine this topic, and try to suss out a time frame that is reasonable.

How Long does it Take to Lift Your Butt?

Alright, so, the answer to that question is going to depend on both one’s starting point and what they are actually trying to accomplish.

How long to see results? I mean, you can see some results within a month. The transformation won’t be complete, though.

My general answer would be 3-6 months. Though, it could be longer based on what sort of look one is going for.

If you currently have a flat butt and/or lots of fat to lose on the rear end, and want an elite IG model level booty, that’s going to take longer. Plenty of progress will be made, but that elite level, will take a year plus of consistent training.

Let’s break it down further.

‘Lifting the butt’ could involve two aspects for most women. One, being fat loss. The other being, muscle building.

The fat loss aspect can certainly be accomplished in that 3-6 month time frame. Even shorter, for some folks. You can probably expect to safely lose 1-3 lbs of fat per week (over the entire body), when doing everything correctly.

OK, in that few months time frame you have lost the fat, and your butt will no longer have the same tendency to sag.

However, it could still not have the shape, you may want. You may also want to preserve some fat and not be too lean, especially around the butt.

That’s going to be based on personal preference. Some women, may be cool with just the fat loss. Others, may want to go a step further and add muscle to really lift and shape the booty.

Those women, will need to complete both steps (yes, you can undertake them simultaneously).

While still others, may currently not need to lose any fat, just fix a flat butt instead. So, they only need to focus on the muscle building part.

See, how complicated a general answer can get?

Nonetheless, one will want to begin training the booty and legs, in order to start to see size and shape gains. It is of course, a process that takes time.

I remember starting training and how weak my arms were, at the start. However, within a few months I had made really solid progress. After about a year of training, they were my strongest point, and had great shape and size.

In the end, if you train correctly, you can see tremendous strides within months and will have gotten the bum looking better than most of the population. If you want the elite level, it’s going to take an elite level of commitment. Sorry, no way around that.

Don’t Get Discouraged

The key to making progress, is having realistic expectations, and not getting discouraged that changes aren’t 100% there overnight.

The gains will absolutely come. Focus on the process and give yourself the best opportunity to succeed. Don’t over train, get plenty of sleep, keep a good diet, and hit the gym hard when you do have a training day.

2 workouts per week is enough to grow the butt and get it into great shape. Sometimes, you can throw in a third workout, to mix things up (maybe once per month). Provided you’re getting enough rest in between 36-48 hours, at least.

If you’re gunning for an elite IG model type of look, you can absolutely make it happen…just without the photo filters and enhancements. It will take consistent training for over a year.

Really, that’s not that long of a period of time, and it does fly by.

Keep at it and don’t get so caught up in a specific amount of time. Just do the work and appreciate the progress, that you do make, as it happens.

How to Lift the Booty through Lifting

Here is a post I wrote about some of the best butt exercises: Exercises to Lift the Booty and Get a Bigger Butt without Growing Legs

Yes, you can do exercises using body weight to help tone and shape the glutes. However, if you want better and results and a butt that really pops, there is going to need to be a weight lifting plan in place.

A lot has been made about the ‘squat booty’, over the past few years. Yes, squats are one of the best exercises (not just for the rear end, but entire lower body), its value is a bit overrated in terms of isolating these muscles.

Squats really develop the thighs more. For many people, it can be difficult to truly get a good position from which they can target the glutes.

As such, there are many other exercises, that are better at getting that lift that we are targeting.

Things such as hip thrusts, glute bridges, sumo squats with dumbbells, and lunges can all be incorporated into a program for adding muscle mass and shape to the bum.

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

Underbutt Fat Exercises: Toning the Gluteal Folds

The so-called underbutt is one of the major ‘problem areas’ that women want to target when starting their fitness journey. The underbutt is the area where the hamstrings meet with the glutes, on the back of one’s legs, and right underneath the butt.

The gluteal fold, if you will. This part of the body when it is effectively built up and sculpted, can add a fantastic touch to an already amazing looking body.

However, what are some exercises that hone in on this area of the body? How does one develop something that isn’t actually an independent muscle called the underbutt?

What are Some Exercises for the Underbutt?

Understanding Muscle Development

OK, so before we get into specific exercises, we need to understand some basic things. Firstly, that, doing exercises that target your butt and hamstrings isn’t going to make you lose fat in that area. That’s called ‘spot reduction’ and it doesn’t work.

Well, what does work? Your body loses fat gradually, through use of diet and exercise. It will tap into its fat stores, in order to convert it into usable energy.

But, it’s not going to just draw from the region around the underbutt for energy, it is going to draw from all parts of the body.

So, if you want to lose fat in one area, a total body fat reduction is the only way to achieve this.

Next, resistance training needs to be done in order to develop muscle. Muscle needs to grow and be worked in a variety of ways to become ‘toned’.

If one simply loses fat, that area is just going to be flat, if muscle isn’t added. Those bikini model butts are made with muscle, with just enough fat to make them look amazing.

Keep in mind that this all takes time to accomplish. Doing a few workouts isn’t going to change your body. It’s that consistency over months and eventually years, that builds and maintains, a great physique.

Underbutt Exercise List

Here’s a list of weighted and non-weighted exercises that will develop the glutes and hamstrings, to help build a booty and underbutt, that pops.

Squats
Deadlifts
Hamstring Curls
Lunges
Step-Ups
Leg Press (various feet placements target different areas)
Hip Thrusts
Sprints (running)
Incline walking on treadmill
Stair stepper
Glute Ham Raises
Hip abductor machine

Keep in mind that not all of these need to be done in one workout. They can be split up or brought out on different days. Also, for the best explanations on how to do them, watch instructional videos.

You need to have proper form for these to work and to avoid injury. Plus, it’s too hard to explain through text, and easier to learn by watching.

Want a Full Booty Development Program?

The exercise list are a lot of the exercises that are necessary to start building a jaw-dropping but. However, there are many more effective ways to target the glutes with other exercises or changes to reps and pace.

You don’t have to do exercises for your rear end everyday, in order to see results. In fact, it’s going to have an opposite effect of stagnation.

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.

Using the Unlock Your Glutes Program

Check out the program, Unlock Your Glutes

Unlock Your Glutes is a workout 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 a step by step process, which will help to eliminate a lot of the guesswork and experimentation that comes with designing a fitness program.

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

How to Fix a Flat Butt for Women

Beyond women looking to lose fat on their bellies or on their thighs, one of the most questioned aspects of fitness for ladies is, how to build a great butt from a flat one? There are countless myths and poor advice on the subject of building a superb booty, but how does one actually fix a pancake butt?

What are the methods to shape the glutes and lift the underbutt? Whether we’re talking the upper or lower gluteal muscles, what can we do to get a great, Instagram worthy ass?

How to Fix a Flat Butt

Do You Need to Lift Weights?

Short answer: yes. To have a great butt, you need to build the muscle, right? The way to do that is with resistance training. Meaning, weight lifting will be a requirement. No worries, it’s a great hobby to pick up, and the way to not only get stronger but also to create an amazing physique.

Training your butt can be wrapped up within the larger frame of a ‘leg day’, as many of the exercises that work the glutes, also happen to work the thighs, calves, etc.

This training should ideally be done twice per week. No, you don’t need to work the butt out, every single day. It needs rest in order to grow.

Training it all the time, will result in stagnant results, because it the muscle will be overworked. Muscle growth and recovery occurs while we sleep. REST IS HUGELY IMPORTANT.

The two training sessions per week can be split into different focuses. For instance, the first training session is just a leg day, where the booty gets worked out by virtue of those leg exercises.

While the second training session for the week, focuses on more isolation exercises for the butt. Really focusing on form and performing the best rep possible, rather than, just trying to lift the heaviest weight you can.

What are Some Exercises to Grow the Butt?

Before I get into a list of the best exercises for the glutes, please take the time to look up videos, on how to perform each movement properly. It’s too tough to explain how to through text and these exercises and be fairly detailed in their execution.

Hip Thrusts– A fantastic isolation exercise. Start with lighter weight in order to get the movement down pat, then increase the work load as you move on in your journey.

You actually don’t need insane weights for this to be effective and some folks going really heavy, start recruiting other muscle groups instead of just hitting the butt.

Squats

Dumbbell Lunges

Step-ups

Leg Press with full depth and different foot placements

Good Mornings

Deadlifts

Rope Pull Throughs

What About Cardio Exercises for the Butt?

There are some cardio exercises that can work the booty, as well. These are supplemental to the weighted workouts. The main three are: stair stepper machine, incline treadmill walking, and sprints.

I like to mix up which exercise that I’m doing for each day. That way, I can give the body different experiences to adapt to. Sprinting is actually really effective cardio for this purpose, but again, you can’t go overboard with it because it is quite taxing.

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

How to Build an Instagram Booty

Instagram is an app to share pictures, so naturally, it became the go to place to see finely shaped butts in a short amount of time. During this decade, the app has become (in)famous for the millions of pictures of female fitness and bikini models to show off their stuff.

The question is, how does one get a booty like an IG model (without the heavy photo editing)? What does it take to go from fat or flat, to a round and perfectly toned, bubble butt?

In this post, I want to take a closer look at how the process works, and what the exercises are that can really create that awesome peach shape.

How to Get an IG Worthy Butt

Diet for Muscle Gains

So, in order to build a booty, we have to build muscle. To do that, the body will need fuel to turn into muscle mass.

What this means, is one will need excess calories to turn into that gluteal muscle mass.

Now, there are caveats to this. If you are currently overweight, you probably won’t need to add any calories to your diet, as you get plenty already. Now, some of that excess will be building muscle instead of storing fat.

If you’re currently skinny, adding 100-300 calories per day to your diet, should be sufficient to add mass. You don’t need to go crazy with it, as much of the excess calories, will just end up being turned into fat.

Do you necessarily need to eat more to gain mass? No, provided that you’re a beginner lifter. You can still gain some muscle while on fewer calories. Heck, I did it back in the day, while on a deficit and losing fat.

However, I would have gained more muscle, by not cutting the calories. So, not having enough calories can limit your potential growth.

Will you gain fat during the muscle building process? Yes, the goal is to limit the amount that is put on. It’s a balancing act between getting those butt gains and putting on too much fat.

That’s why adding a limited number of calories to the diet is important. It limits the amount of fat that gets put on and the rest is pretty quick and easy to get rid of.

One can also consider doing ‘mini cuts’. This is where you use the extra calories to bulk for 4-5 weeks, and then, take 1-2 weeks to lose the excess fat gained during the bulk. Then, you hop back into bulking, to get more gains.

Training for that Instagram Model Booty

One can hit the gym on a regular basis 4-6 times per week. It isn’t required, however, and especially when emphasizing one part of the body. You don’t need to workout the glute muscles everyday and it’s actually counterproductive.

2 times per week is sufficient to get awesome gains. Occasionally, throwing in a third workout with enough rest in between days, can stimulate gains when done correctly.

While this post is focusing on getting results for the bigger butt, it is definitely important not to neglect the rest of the physique, and have a lopsided look. Why have a great rear end, but the rest of the body is lfet, un-toned and flabby?

Alright, so what are some of the exercises needed to get serious booty size and shape gains?

You will need to consult videos on a site like YouTube, in order to learn these movements properly, as explaining through text isn’t effective. However, these will be the main focuses:

Hip Thrusts
Squats (many variations, such as sumo squats)
Leg Press
Lunges
Step Ups
Dead Lifts

These exercises are the foundations of almost any routine looking to get a great looking butt. They will not only increase muscle strength, but also, greatly effect the shape and size of the glute muscles.

Building a routine with these as the base, will over time, lead to a fantastic looking butt well worth taking a picture of.

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

How to Get a Bikini Fitness Model Booty

For fitness queries, I think that in the male space a lot of emphasis is placed on the abdominals and how to get those ‘six pack abs’. For women, however, there is a ton of focus on the butt.

How to get that Instagram famous booty and the interest in this topic has seemingly exploded over the past 5 years, especially. The social media age has catapulted many women to famous heights based on their figure.

Big and round rear ends, get a ton of likes and suddenly there are large groups of women wanting to become bikini fitness models or IG stars with millions of followers.

As such, the question has become, how do I get a great bikini model booty without surgery, through exercise?

Getting that Fitness Model Butt

Do I need to work the booty out everyday?

Certainly not. In fact, it will be counterproductive to achieving the goal of having a bubble butt. Your glutes are muscles and while they can handle a lot of effort being place on them each day (walking, etc.), they do need rest to recover and grow.

So, while weight lifting sessions are absolutely critical for gaining size and shape in the posterior, doing it everyday is a waste of time. You’ll just spin your tires for months without any results.

Instead, focus on a lower body workout 2 times per week, and throw in a 3rd day every few weeks just to hit it hard again.

Take 36-48 hours of rest in between those workouts for the lower body and utilize the time in between to focus on the rest of your body or taking a complete rest day.

Exercise through increased muscle mass

We don’t need to work the butt, hips, and legs everyday. However, we do still need to work them in order to get results. This is where weight lifting comes in. The muscles need to be put under stress, so that the body can repair and grow the muscle tissue. Thus, increasing the size of the butt.

I have found that I get the most muscle growth when I work my way up to 4-5 sets of each exercise in the 8-12 rep range. Not super heavy weight, but enough to crank out those reps with proper form.

This high volume approach is something that needs to be worked up to and I might limit the high volume routine to once per week.

The other day, might be higher reps and lower weights and sets or a higher weight day with low reps and 2-3 sets. Just depends on how my body feels. Experiment with things for yourself, to find your groove.

How do we accomplish this? Through targeted exercise on a consistent basis. What are some exercises that grow the glutes?

I’m going to list each exercise here. However, you do need to learn proper form to not only avoid injury but also to really work the muscles and get the type of results you’re looking for. I would recommend looking up videos for these exercises on YouTube, to truly understand the motion and have it broken down properly.

Weighted Exercises

Hip Thrust– This is an exercise (and its variants) which specifically target the glute muscles. They can be performed with bands, bands with weights, or barbells.

A great way to add size and shape.

Leg Press– The leg press is a great isolation exercise because it is easy to control the motion on the machine. Beyond that, there is a wide variety of foot placement possible, which allows you to target different areas of the quads, hamstrings, and butt.

I have found that a wide and high (feet near the top of the platform) is an amazing way to focus on the butt. In particular the outer portion.

Step-Ups– These can be performed with a set of dumbbells. Again, the areas that this exercise targets are going to be based on the height of the platform and how far onto the box you step.

For me, my gym has an adjustable platform, and so I set it to a height that is challenging but not something that I have to contort my legs to step onto.

I also step toward the middle of the platform, as I can really feel the glutes being activated. I like to do 4-5 sets of this exercise, in the 10-12 rep range for each leg.

Leg Curls– This isolates the hamstring to the so-called underbutt region. It helps build further muscle mass and shape. Curl the weight all the way to the booty to really get that work in.

Hip-Abducter– You’ll need a gym with one of these machines but it is a nice tool to work the hips and the outside of the glutes.

Glute Ham Raise Machine– This one can be rare in many gyms, but it’s an absolute beast at targeting the butt.

Squats– Probably the King of the booty exercise. Squats using free weights or a smith machine can develop not only the butt, but the entire posterior chain. Proper Form and depth is a HUGE part of how well it is going to work.

There are a lot of people who move heavy weights with this exercise, but half ass it, in terms of range of motion…which is just a waste.

It is better to go lighter weight, with proper depth, and really make the muscles work. Again, proper form is an absolute must, because injuries can happen and probably will if one screws around while squatting.

Cardio

Yes, there are cardio exercises that can help to target and help develop the awesome Instagram worthy butt. Standard jogging doesn’t seem to do it, as many runners don’t have that glute development.

What works? Sprinting, stair stepper machine, running stairs, and walking on incline. The incline walking involves a really high incline, so it’s not for everybody because it can definitely put stress on ankles and feet.

Diet for Booty

Want to grow the butt? Well, you cannot starve yourself. Your body needs food in order to grow and so eating is one of the biggest aspects of this. If you’re a beginner, you technically can gain muscle while on a caloric deficit diet, BUT you’re gains will be much more limited.

This is where bulking comes into play. All this means, is that you consume more calories then you take in, for a set number of weeks in order to pack on muscle.

You will of course, store some of this energy as fat, but the goal is to minimize the amount and cut the calories later while preserving as much of that hard earned booty muscle as possible.

To figure out how many calories you need each day, you can download a fitness app that will tell you your maintenance calories each day. Then, add calories to that.

NOTE: if you are currently very overweight, don’t go the caloric surplus route. Just lift weights and slowly reduce the calories you intake. You will still gain muscle mass, but you need to drop fat first. Then, once you cut down, you can go back and do a short bulk to develop the butt and legs further.

8-12 weeks is a solid bulking routine to pack on the mass. Contrary to popular belief, you don’t need to eat a ton more calories to get the muscle gains, and if you do you’re just going to gain fat.

For me as a man, I might do 300-400 extra calories per day, you won’t need that much and might consider 200 calories to start with and adjust from there based on the results.

Listen, don’t worry about the weight number. Lots of women who start to lift weights and get serious about fitness, find themselves weighing more on the scales, but looking way better than they did before.

Body composition (how much muscle versus fat someone has) is going to determine the look. Bikini and Insta models (the healthy fitness one’s anyway) eat nutritious foods and work hard.

They don’t take short cuts or get obsessed about the scale. Hard work pays off. Healthy body image comes from acceptance and not depriving your body for some vague physique ideal.

Sleep

Finally, the most overlooked aspect of working out and gaining muscle. If you aren’t sleeping properly you aren’t going to get great results. I’ve had times wear my workouts were tough and diet on point and I got very little gains. I was just stuck in the same spot. Why? I wasn’t getting enough sleep.

Once, I corrected that and started to make sure 8-9 hours was the norm, my results skyrocketed. Your body repairs itself during sleep. It’s when huge doses of hormones get released.

If you skip out on this, the results aren’t good. Heck beyond just gaining muscle, your cognitive abilities also suffer, as well as your immune system. In effect, not sleeping makes us dumber and sicker.

You want booty? Turn off the TV and go to sleep!

WANT AN EASY TO FOLLOW PROGRAM FOR GROWING THE BOOTY?

Check out the program, Unlock Your Glutes

Unlock Your Glutes gives you a complete program, specifically designed to shape and strengthen your butt muscles. Start to add size to your booty in as little as 4 weeks, with just 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.

If you want a way to get those great butt gains without having to figure everything out on your own, head over to this page, and get all the info you need to get started: Unlock Your Glutes program

Cómo hacer crecer tus Glúteos

Construir un trasero de gran apariencia y obtener esas magníficas ganancias, es un objetivo que muchas mujeres están persiguiendo. Sin embargo, ¿cuánto tiempo tardarás en hacer crecer tu trasero? ¿Es algo que se puede lograr rápidamente o es un proceso más lento y prolongado? En esta publicación, quiero establecer un calendario para las ganancias de botín y presentar algunas formas en que puede lograr la apariencia deseada para su trasero.

¿Cómo hacer crecer tus glúteos rapidamente?

¿Cuánto tiempo se tarda en conseguir un botín más grande?

El marco de tiempo dependerá del nivel de crecimiento del que estés hablando.

Con un buen programa, puede comenzar a ver resultados positivos en menos de 1 mes. Bastante rápido, ¿verdad?

Sin embargo, las ganancias musculares y la creación de una forma más estética pueden llevar más tiempo. Por lo tanto, los beneficios llegan temprano, pero un físico realmente impresionante lleva más tiempo.

Yo diría que en algún lugar en el rango de 1 año, para crear un trasero verdaderamente de élite. Estoy hablando del tipo que ves en los modelos de fitness IG.

No te desanimes

Como un comentario rápido, es importante que nos tomemos nuestro tiempo y dejemos que el desarrollo se desarrolle a su propio ritmo.

No se impaciente demasiado y trate de hacer más trabajo del necesario, ya que esto a menudo puede llevar a entrenar demasiado y a darnos peores resultados.

El proceso de levantar y fortalecer los glúteos lleva tiempo, pero tener expectativas realistas puede ser de gran ayuda para seguir el proceso.

Espere meses de trabajo en el futuro. Habrá ganancias progresivas, a corto plazo, pero a largo plazo, la transformación completa no sucederá en unos pocos días o semanas.

¿Necesita levantar pesas?

Respuesta corta: sí. Para tener un gran trasero, necesitas desarrollar el músculo, ¿verdad? La forma de hacerlo es con entrenamiento de resistencia. Es decir, el levantamiento de pesas será un requisito. No se preocupe, es un gran pasatiempo para aprender, y la forma no solo de fortalecerse sino también de crear un físico increíble.

El entrenamiento de tu trasero se puede envolver dentro del marco más amplio de un ‘día de piernas’, ya que muchos de los ejercicios que trabajan los glúteos, también trabajan los muslos, las pantorrillas, etc.

Idealmente, esta formación debería realizarse dos veces por semana. No, no necesitas ejercitarte hasta el tope, todos los días. Necesita descansar para crecer. Entrenarlo todo el tiempo resultará en resultados estancados, porque el músculo estará sobrecargado. El crecimiento y la recuperación muscular ocurren mientras dormimos. EL DESCANSO ES MUY IMPORTANTE.

Las dos sesiones de entrenamiento por semana se pueden dividir en diferentes enfoques. Por ejemplo, la primera sesión de entrenamiento es solo un día de piernas, donde el trasero se ejercita en virtud de esos ejercicios de piernas. Mientras que la segunda sesión de entrenamiento de la semana, se enfoca en más ejercicios de aislamiento para el trasero. Centrarse realmente en la forma y realizar la mejor repetición posible, en lugar de simplemente tratar de levantar el mayor peso posible.

Dieta para ganar músculo

Entonces, para construir un trasero, tenemos que desarrollar músculo. Para hacer eso, el cuerpo necesitará combustible para convertirse en masa muscular.

Lo que esto significa es que uno necesitará un exceso de calorías para convertirse en esa masa muscular glútea.

Ahora, hay salvedades a esto. Si actualmente tiene sobrepeso, probablemente no necesite agregar calorías a su dieta, ya que ya ingiere muchas. Ahora, parte de ese exceso será la construcción de músculo en lugar de almacenar grasa.

Si actualmente está delgado, agregar 100-300 calorías por día a su dieta debería ser suficiente para agregar masa. No necesita volverse loco con eso, ya que gran parte del exceso de calorías simplemente terminará convirtiéndose en grasa.

¿Necesita comer más para ganar masa? No, siempre que seas un levantador principiante. Aún puede ganar algo de músculo con menos calorías. Diablos, lo hice en el pasado, mientras tenía un déficit y perdía grasa. Sin embargo, habría ganado más músculo si no hubiera reducido las calorías. Por lo tanto, no tener suficientes calorías puede limitar su crecimiento potencial.

¿Ganará grasa durante el proceso de construcción de músculo? Sí, el objetivo es limitar la cantidad que se pone. Es un acto de equilibrio entre obtener esas ganancias de glúteos y ganar demasiada grasa.

Por eso es importante agregar una cantidad limitada de calorías a la dieta. Limita la cantidad de grasa que se acumula y el resto es bastante rápido y fácil de eliminar.

También se puede considerar hacer ‘mini cortes’. Aquí es donde utiliza las calorías adicionales para aumentar la masa durante 4-5 semanas, y luego, toma 1-2 semanas para perder el exceso de grasa ganada durante la masa. Luego, vuelve a aumentar el volumen para obtener más ganancias.

¿DESEA UN PLAN PREFABRICADO FÁCIL DE SEGUIR PARA GANANCIAS DE GLUTEOS?

Consulta el programa, Gluteo de Escandalo

Gluteo de Escandalo es un programa para agregar tamaño y fuerza a los músculos de los glúteos en solo unas semanas.

Este es un programa en línea, con un libro electrónico e instrucciones en video, que se le envía por correo electrónico para que pueda comenzar de inmediato.

La mejor parte es que, al momento de escribir este artículo, ¡el programa digital está a la venta por $ 37 USD! Con una garantía de devolución de dinero de 60 días.

Entonces, si estás interesado en agregar tamaño al trasero, dirígete a esta página y obtén toda la información que necesitas para comenzar: Gluteo de Escandalo

How to Work the Underbutt at Home

One of the more popular ‘problem areas’ on their physiques that many women want to work on is the so-called underbutt. The gluteal fold where the glutes meet the upper part of the hamstring and in fact, tie-in. Now, in order to lose the cellulite fat or just excess fat stores in this area requires a mix of proper diet and exercise. Having access to a gym would be preferable, as the weights and variety of equipment, makes shaping the booty just a matter of using what’s readily available. However, we can also learn to workout from home with no and/or minimal equipment necessary.

How to Shape the Underbutt at Home

Diet

The absolute best way to attack the excess fat around one’s hips, butt, and just body in general is by manipulating caloric intake and the types of foods one eats.

Yes, exercise helps to shape things, but great physiques are made through diets. Heck, I’ve had times in the past in which I worked out almost everyday (like a lot), and while I gained muscle…my fat levels really didn’t change much. I could lose a bit of fat, but it wasn’t until I implemented a tighter diet, did I really see dramatic changes in my body.

Now, there are obviously, a ton of different diets from healthy ones to crazy fad diets. Though, the basic aspect of it is, to find out your daily caloric requirements, and subtract calories slowly from that total. This baseline is how many calories each day your body needs in order to maintain its current weight.

Slowly reducing that number, makes it super simple to stick to a plan, and stave off any extreme feelings of hunger or specific cravings. This will lead to a consistent fat loss (including the area of the underbutt) even without any specific changes in exercise habits.

I’ve already written about specific dietary fat loss strategies, including one on: Carb Cycling for Fast Fat Loss

Building the Underbutt at Home

Making this area of the body look good, really requires making the booty ‘pop’, and having some nicely developed legs. Particularly, the hamstrings.

Can we achieve this without weights? Certainly. However, I will say, that while we wouldn’t necessarily need heavy barbells; having access to strength bands and/or a set of dumbbells would be very helpful in developing gains.

Exercises for Developing the Underbutt

Let’s look at some cardio exercises that can be used to get the booty and legs up to speed:

Jump Rope

The old standby of jumping rope, is not only an insane fat burner, but also an exercise that can really develop the legs. The cardio aspect is made more difficult when you actually have a jump rope in hand, but the exercise can still be done without a physical rope. Just do the motion as if it were present.

Sprints

Sprints are a great cardio method for adding shape, though, you’ll need to go outside to perform this exercise. Even with a few sessions a week, sprinting will develop the butt and the hamstring area, and help to give that nice aesthetic look to the underbutt.

Stadiums/Stairs

Another non-gym option, but requires access to stairs or stadium bleachers. Running stairs or ‘stadiums’ really targets the thighs and the butt, notably the lower buttock area. I know, this isn’t an ‘at home’ exercise for most people, but there are still some of you who will have access to a place where you can add this to the mix.

Resistance Exercises

Squats, lunges, hip thrusts are all weighted exercises that should be done in the gym to really hammer the muscles that we want to target. While weighted barbell squats would be the most effective method, we can still implement bodyweight squats or even dumbbell squats for a good amount of resistance.

The key for proper development with body weight exercises is to really focus on performing the movement with the right depth and getting a good squeeze in the muscle. You cannot hope to get good results, by half-assing it.

So, bodyweight or dumbbell variations of squats and lunges will be a staple of any of these booty workouts.

Also, in lieu of being able to do weighted hip thrusts, we could engage in hip raises (bridges). This is a good movement to incorporate and one I use to help with lower back pain all of the time.

Do a web search for full demo videos on all of these movements, so you can get to see them performed properly. Also, look into various yoga poses and stretches for additional work on the underbutt and surrounding areas.

How to Build the Underbutt

With the explosion in popularity of Instagram models and other girls with amazingly sculpted booties, developing the so-called underbutt, has become all the rage. This gluteal fold is where the butt meets the hamstring, the gluteal-hamstring tie-in. How does one develop this region of the body for bikini season? Build up and tone muscle while losing fat or specifically cellulite to get rid of excess underbutt? What are some exercises that can be done at home or the gym to shape up this area?

How do You Build the Underbutt?

It is very important to understand that one’s own personal genetic makeup is going to decide exactly how the underbutt will be shaped or ultimately look. So, hoping to have the same looking rear end as some specific fitness model, isn’t going to be an exact science and you can’t expect the exact same results.

However, what one could do is to work on developing the butt in totality along with the hamstrings, and focus on exercises specific to that area of the body.

Looking to lose excess fat in that region and adding more shape to the booty, will require both lifting weights, and losing fat on the body as a whole. You cannot spot reduce the fat just from the butt and keep the rest of one’s body looking the same way. Fat will reduce over time with the right exercise and dietary plan.

Exercises to Target The Underbutt Specifically

These exercises can activate more of the lower region of your glutes, along with the hamstrings. Remember, the specific shape that your booty will ultimately take is based on one’s own personal genetics, but that won’t stop anyone from still building a great rear end.

Unweighted Exercise

Hip Bridge

I use this one all of the time to help with my bad lower back. It’s simple enough to do, but really helps to loosen up the spine, hips, and activate the gluteal muscles. Make sure you squeeze at the top of the movement to really warm up the butt before doing weight lifting.

Weighted Exercises

Squats
Hip Thrusts
Lunges (variations of)
Leg Curls

Look up videos on YouTube that show how to perform each movement correctly. It will be too confusing to describe in text and each exercise does require a good knowledge base in order to avoid injury.

One tip is to start with a lighter weight and get the form down pat. Not only that, but really focus on isolating the muscle and taking your time. Don’t fly through each rep and keep the form proper, this will help get positive results much faster.

Cardio Exercises

Stair Stepper
Incline Walking
Sprints

Sprints are an amazing way to build up the legs and the glutes, while shredding fat fast. Though, you can’t really do them everyday without wearing yourself out. Twice a week allows for a good amount of time in between recovery.

The stair stepper or walking on an inclined treadmill, allows for easier days, of slow cardio sessions that will still activate the glute muscles and ultimately help with the underbutt.

Overall, targeting the underbutt requires you to work on the booty as a whole, while training the hamstrings as well. In order to rid the excess fat or stubborn cellulite in that region, a general reduction of body fat is necessary.

You cannot spot reduce and just hope that the excess goes away on the underbutt. Though, with time, training, and a proper diet for fat loss…things can definitely be shaped up.

WANT AN EASY TO FOLLOW PLAN FOR GROWING THE BOOTY?

Check out the program, Unlock Your Glutes

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.