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27 - 03 -2021

Beginner Booty Workout

"You don't get the ass you want by sitting on it."

Most people have their own goals when it comes to working out. These can be mental, such as beating the previous record or feeling the happiest and fittest version of yourself. For others, the goals can also be physical. Some people like more stomach definition or strengthening the arm muscles. The most frequent goal for women is “building a booty”, but these days men also like to do these workouts as this increases their leg muscles as well.

Bo ter Huurne
Bo ter Huurne
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Benefits Of Building A Booty

When talking about building a booty, most of the time the word glutes is also used. People mostly think of women within this category. However, there are several benefits that come with great glutes and these benefits are not all related to the ideal appearance of your body. Below the three most important benefits.

1 | Build strength

Firstly, it builds strength. Your glutes are your largest muscle group and support many movements carried out by your lower body. The strength you gain from building a booty isn’t limited to your lower half, however. Many compound movements such as squats and deadlifts that target the booty also work the entire body. Building a booty will give you full body strength and increased performance

2 | Improve Posture

Secondly, it improves your body’s posture. Not only lower body movements are supported by your glutes, but much of your posture as well. If your glutes are underdeveloped or weak your posture can suffer. The stabilization of your body is composed of three different parts. If one of these parts is weak, the other muscles will overcompensate and pull the shoulders and torso out of good positioning. Building a strong booty will bring natural alignment to your posterior chain resulting in better posture.

3 | REDUCE BACK PAIN

Finally, it can reduce back pain. If you have poor posture due to weak glutes, it’s common that you’ve experienced back pain. Strengthening your body’s stabilisation system will decrease the load on your back from bad posture. You also want a strong booty to balance out your hip flexors. Hip flexors are a group of muscles near the top of your thighs that are key players in moving your lower body. If your glutes are weaker than your hip flexors, they will cause an unnatural anterior pelvic tilt. If you have an anterior pelvic tilt you may notice that the muscles in the front of your pelvis and thighs are tight, while the ones in the back are weak. As a benefit to booty building, compound exercises like deadlifts, sumo deadlifts, squats and hip thrusts that build a booty also strengthen your back and shoulders.

IDEAL EXERCISES FOR BEGINNERS

GLUTE ACTIVATION

In this paragraph we are moving on to the final part of this blog, the exercises. Before working out it is always good to warm up the muscles that you are going to target a bit. This is called Glute Activation and can be done the best through the following exercises:

  • Kickback
  • Hip Thrust
  • Kneeling Squat

A kickback is better to do with band but the other exercises can be done without bands. However, if you really want to grow your glutes, it is better to use a resistance band. Each exercise can be done 2×20 times.

ACTUAL WORKOUT

Finally, we move on to the actual workout. Cardio is not going to build a bigger butt, so if that is the goal that you want to achieve it is important to start training with weights. These weights do not have to be super professional, but just a kettle bell and resistance band can do wonders. The following exercises are good to begin with when training your booty:

  • Hip Thrust: can be done with kettle bell and resistance band if you want to increase weight at home
  • Glute Bridges: can be done with a resistance band for increasing weight
  • Hip Abduction: can be done with a resistance band and chair at home
  • (Tip) Squats: can be done with a resistance band and chair at home
  • Romanian Deadlift: can be done with a kettle bell or dumbbells to increase weight
  • Lunges or Bulgarian Split Squat: can be done with a kettle bell or dumbbells to increase weight

It is good to do 12 till 15 reps with 30 till 60 seconds rest in between, depending on what is achievable, to get the right result. You can also do supersets to increase the difficulty. These are sets of two exercises in direct succession.

In conclusion, it is good to mix up your routine. Therefore, don’t do the same routine over and over again because besides that it gets boring, it is also not the right way to workout. And the final tip is that you have to feel that burn. It can be painful the day after, but this means that you’ve definitely worked hard enough!

Within the video below the exercises are shown to make it clear how each exercise needs to be executed.

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