Build that BOOTY!

[Sandi]

I'm gonna try this on Thursday...  I need a JUICY BOOTY!  I was genetically blessed with a flat booty.   

Build that BOOTY!
I don't know one single girl out there who would've love to have a smaller, firmer, tighter toosh. Not one! But building the booty is harder then it may appear- the right combination of exercises, the correct form, and using good set and rep combination is key! Too much weight and you may pack on size, not enough weight and you may end up wasting your time.


I wanted to share with you guys the glute circuit I do weekly in my own training, which has helped me to shape and firm my backside. I do this circuit once a week. Go from exercise to exercise as quickly as possible and try to keep your rest periods in between sets between 15 and 30 seconds. If you're unfamiliar with the exercises listed I also included links to video and photo descriptions, courtesy of bodybuilding.com. Happy Glute firming!


10 minutes stepmill, level 8 (stepmill not stairmaster or stepper)
Bent Leg Cable Kickback, 2 x 20 each leg (http://www.bodybuilding.com/exercises/detail/view/name/one-legged-cable-kickback)
Hip Abduction, 4x20 (http://www.youtube.com/watch?v=2b97cvyH9sE)
Dumbbell Plie Squat, 3x30 (http://www.bodybuilding.com/exercises/detail/view/name/plie-dumbbell-squat) *make sure you hold your body as straight as possible and concentrate on using the glute to generate the movement)
Hip Abduction, 4x20 (http://www.youtube.com/watch?v=2b97cvyH9sE)
Glute Kickback, 2x 20 each leg (http://www.bodybuilding.com/exercises/detail/view/name/glute-kickback) **this video shows the non machine version, however most gyms have a machine that mimics this movement, you can do either or. If you do the machine version, I recommend 2x20, if you do the non weighted version, 2x30**
Flutter Kicks, 3x30 (http://www.bodybuilding.com/exercises/detail/view/name/flutter-kicks)
REPEAT AGAIN- beginning with the stepmill for 10 minutes! **unless you're a newbie or a beginner, in which case build up to going through it twice**

[Mandi]

Sweet!  I'll have to try this out this week. Have to make a few tweaks since all but one of my workouts get done at work - somewhat limited equipment there but definitely able to work around it.  I was doing similar lifts but definitely not this many repetitions...I have a big ol' booty so this might just tighten it up a bit! Thanks 

[cer0971]

I may give it a try as well.  I certainly have size but really need to tighten it up.

[Camilo]

I don't want to discourage anybody, but the Booty's "heart shape" is determined mostly by the gluteal aponeurosis which you're born with.  You can indeed pack some muscle, but it would look square in that case, and you can loosen some fat, which in most cases means the volume lose. 

That's the reason why some regions (like the northern part of Brazil or Colombian Caribbean Coast) are "known" for the peach shape of their women's butts: They just have similar genetics.  Some really skinny ladies can have really big butts even though they don't pack a lot of fat in the rest of their bodies, and some really fat women can have the "magician syndrome" (hehehehe nothing in front, nothing behind) even though they look like a beer krug

[Mandi]

I did the routine ONE time through today and I'm already feeling it - dang!  Doing that 2 times through would be a long treacherous workout but I'll work towards that! 

[Sandi]

Camilo - you crack me up. 

I know, I know...  majority is based on genetics and I unfortunately was not genetically blessed. but I'm not gonna give up.  I can't do nothing.  I have to try.

Glad to hear Mandi that you're feelin it.  I haven't tried it yet, but I'm gonna. 

[Coach D]

but I'm not gonna give up.  I can't do nothing.  I have to try

That's right Sandi Jo, keep trying!!!!!!!

[Mandi]

LOL!  Your middle name is Jo?  So is mine!  Sandi Jo and Mandi Jo 

I'm actually kinda suprised because I'm not sore today.  My legs were so fatigued yesterday I thought for sure I'd be sore.  Here is the workout yesterday I did with the tweaks since I was at work.  I traded the flutter kicks for straight leg dead lifts since I love that one...and I just felt like a dumbass fluttering in front of everyone.  I think the reason it took me so long to finish was because of the cable ab/addctors. 4x20 is time consuming 1 leg at a time.  Instead of doing it twice through next week I'll probably just try and up my weight.

(30 secs between sets)

10 mins eliptical
Bent Leg Cable Kickback, 2 x 20 each leg - 10 lbs
Cable Abductor 4x20 each - 10 lbs
Cable Adductor 4x20 each - 10 lbs
Plie Squat, 3x30 - 60 pound barbell
Glute Kickbacks - on ground, 2 x 20 each leg - THIS WAS WAY TOO EASY W/O ANKLE WEIGHTS
Straight Leg Dead Lift 3x20 - 80 pound barbell

[Werewolf]

*Turns to try to look at own butt*  Is... is there blubber??

- Wolf