Erh… I mean literally. Lesson time. And who doesn’t love an ed-U-cation (like that guy from Red Dog? Any takers? Just me? Mm.)
The group of muscles in your backside are the strongest and largest in your body (the largest is the Gluteus Maximus, the main booty muscle). What does this translate to? The more you work it, the more calories you burn. The more you build it, the more calories you’ll burn at rest from the increased muscle mass. Plus, who doesn’t like a nice behind?
So… the pretty picture you have before you is the gluteal muscle group. The gluteus maximus is the largest one. It’s also the one closest to the surface. We’ll need to work this big muscle to see massive results, but do more isolated exercises to shape & lift. Squats are great, but best paired with other exercises if it’s your boo-tay day.
The medius and minimus are more responsible for giving you the super tight & toned section of your upper butt/lower back, and when paired with some more lower back moves you can get those ‘Venus back dimples’. You’re also going to need to put some work into your hamstrings because they support the gluteals and add to the shape.
Butt days are by far my favourite workout days. The exercises are all pretty fun and you can feel how rock solid your butt is afterwards – and with continued practice (and pretty clean eating) you will see a change in shape – lifted & rounder & eeeeeverything you want.
So, this is a fun, SUPER HARD, power-in-numbers workout (it may seem daunting at first but it doesn’t take long and the results will amaze you 
) I’ll be making a workout video pretty soon for this so stay tuned! In the meantime though, blast some tunes and give it a bang… (use weights if you’ve got the technique down)
Wide-stance squats – 1 min
- feet a little more than shoulder-width apart and toes eveeeerr so slightly turned out
- stick your booty back and keep your chest out to come down into a deep squat like you’re sitting in a chair
- keep the weight in your heels as much as possible to target the right area
- keep your arms in front or on your waist
- clench your glutes and come up about 3/4 of the way (not all the way – just a warm-up, arrghh!)
** so, ideally you want your thighs parallel to the ground in a nice, deep squat to get the best effect. work towards this – everyone’s at their own level **
STAY IN SQUAT! No rest for you – pulse it out – 1 min
- yep, I said 1 minute. KEEP GOING
- to pulse, you go into the deepest squat you can, come up a few inches by clenching your booty and go back down. They’re pretty quick
- remember to keep your weight on your heels
** do some arm movements or lip sync to your music or whatever the hell you want to do to distract you **
That was just your warm up *muahaha* Split squat – 30 seconds each side AND THEN 30 SECONDS OF PULSING in the same position
- don’t hate me for this
- rest one of your feet on your lounge or bed or whatever and squat down with the supporting leg (so you’re kind of in lunge position with one leg elevated to the back)
- keep your working knee in line with the working toe
- weight should be in your heel/outside of your foot to target the right muscles
- keep the chest up – don’t die
DOWN ON THE GROUND! (yay!) Get on all fours like you’re coffee table. Leg lifts 1 min each side
- Shoulders directly above hands, hips in line with knees
- Raise your working leg straight and point the toes, pulse it up towards the ceiling by clenching
- It’s a small movement, only a couple inches, but keep everything super tight (core included)
NO REST! Same position, Bent Leg Lifts 1 min each side
- Bend at the knee so your leg is in a right angle and the working knee is in line with the working hip
- Flex your foot and pulse towards the ceiling by clenching your boo-tayyyy (pretend you’re trying to step on your ceiling)
- add weights (lock a dumbbell in the crease of your working knee) and make it pop
** Feel this in your hamstring? Good! You should feel the hamstring and the glutes **
STAY WHERE YOU ARE! Fire hydrants 30 secs each side + 30 secs pulses
- starting in your coffee table position, lift your working leg just as it is (a right angle) as if, um, well, you’re a dog peeing on a fire hydrant
- your knee and hips shouldn’t move, you’re lifting only with the glute and outer thigh
- AAAAAAAAAAAAAAND PULSE IT FOR 30 SECONDS! Change sides.
Aaaaand stretch.
Yay! Do this workout (10 mins) every day if you like, depending on your current training or incorporate it into your strength days and you’ll see major results from a combo of compound (big) movements and isolated (small) movements.
Questions..? Answers!
Train Happy,
xxxo Faith
