We all love the look of a well-fitted pants suit, jeans or shorts, so don't let your flat back side ruin it! If you want to build a booty you will need to work the muscles to firm them up and add a little size.
Don't worry ladies, your butt will not get bigger! It will be more defined and have a desirable rotund shape.
After building up the muscle you will need to strip away the fat covering it up.
Let's get started.
The most effective exercises for building the butt, also known as the gluteus maximus, are compound movements involving the hip, thigh and hamstring area.
The squat is a great example.
If you are a beginner, start off using bodyweight only.
Place your feet hip width apart and pretend you are going to sit down in a chair.
Once your thighs are parallel to the floor, propel yourself back to a standing position using your muscles.
Do 20-25 reps for 3-4 sets.
As you get stronger, gradually add dumbbells to increase the resistance.
You can also vary your foot placement; try squats with the feet closer together or very wide squats, also known as plie squats.
Next are lunges.
Stand with feet together, then take a giant step forward bending both your knees at a 90 degree angle.
Now bring your front foot back in place and alternate with the other leg.
First do them with your bodyweight only.
Do 20-25 reps for 3-4 sets.
As you get stronger, gradually add dumbbells to increase the resistance.
You can also vary your routine by doing reverse lunges; starting with feet together, take a step backward, then bring that foot back in place.
Walking lunges; take a step forward and bring your back foot up to your front foot and continue to "walk" across the room lunging.
After 4-6 weeks you should have built up the muscle quite a bit.
Now it's time to strip away the fat by doing cardio.
Do 30-45 minutes 4-5 times a week of an activity of your choice.
Whether it's running, skating, biking, hiking, choose something you like to do and stick to it.
Continue doing your resistance exercises so the muscle will stay firm and taut, and eat a clean diet.
Don't worry ladies, your butt will not get bigger! It will be more defined and have a desirable rotund shape.
After building up the muscle you will need to strip away the fat covering it up.
Let's get started.
The most effective exercises for building the butt, also known as the gluteus maximus, are compound movements involving the hip, thigh and hamstring area.
The squat is a great example.
If you are a beginner, start off using bodyweight only.
Place your feet hip width apart and pretend you are going to sit down in a chair.
Once your thighs are parallel to the floor, propel yourself back to a standing position using your muscles.
Do 20-25 reps for 3-4 sets.
As you get stronger, gradually add dumbbells to increase the resistance.
You can also vary your foot placement; try squats with the feet closer together or very wide squats, also known as plie squats.
Next are lunges.
Stand with feet together, then take a giant step forward bending both your knees at a 90 degree angle.
Now bring your front foot back in place and alternate with the other leg.
First do them with your bodyweight only.
Do 20-25 reps for 3-4 sets.
As you get stronger, gradually add dumbbells to increase the resistance.
You can also vary your routine by doing reverse lunges; starting with feet together, take a step backward, then bring that foot back in place.
Walking lunges; take a step forward and bring your back foot up to your front foot and continue to "walk" across the room lunging.
After 4-6 weeks you should have built up the muscle quite a bit.
Now it's time to strip away the fat by doing cardio.
Do 30-45 minutes 4-5 times a week of an activity of your choice.
Whether it's running, skating, biking, hiking, choose something you like to do and stick to it.
Continue doing your resistance exercises so the muscle will stay firm and taut, and eat a clean diet.
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