Girls we’ve all been there. Participating in Instagram booty challenges that make you do hundreds of air squats daily with the expectation of getting a bigger booty by the end of the month. Those days are long gone because here’s how you can truly grow:
Squats, squats, squats, and more squats!
You can never squat enough! Grab your APTITUD anti slip resistance bands and your ankle weights to get the best results. Squats help build lean muscle by working your quads, hamstrings, calves, abs, lower back, and the booty! Additionally, squats burn major calories, so even if your goal is to build lean booty muscle, you will also be burning ugly fat! And squats never get boring, there are so many variations: overhead squat, dumbell squat, sumo squat, goblet squat, pulse squats, single leg squats, split squats, and many many more!
The holy grail of booty growth is weight training. If you want to see great results and a true transformation, you have to start lifting heavy. Add weights to your banded squats and lunges and you are guaranteed to see results.
Eat more food and good fats
Food is your friend! A caloric surplus means eating more calories than you burn which ultimately means gaining weight. If you want to see results, you have to be comfortable with gaining a little more fluff which isn't a bad thing! To grow your booty you must gain weight! I like to add avocadoes to all of my meals for a caloric surplus: eggs and avocadoes for breakfast, avocado in my protein shake, and a side of guacamole for lunch and dinner.
Consistency is key!
Weight lifting does not have to be intimidating. It’s helpful to have a set workout routine and a schedule so you can walk in the gym and know exactly what you’re doing. To have a structured workout routine, you want to start with compound movements first, accessory/isolation movements second, and burn-outs last. Compound exercises vary from barbell squats, deadlifts, hip thrusts, leg press, and more.
Now that you know this, take this knowledge and go build that booty!