Workout: How To Get The Perfect Butt Pt. 1

Alain Saint-Dic
Alain Saint-Dic, Health and Fitness Editor at 20something, brings over nine years of experience in the health and fitness industry. Though he studied pre-law, his love for the human body, it's adaptive ability and unlocking the largely untapped potential of human beings led him to pursue a passionate career in health, fitness, and athletics.

“I like big butts and I cannot lie!” If Sir Mix-A-Lot is on repeat as your workout motivation, then obviously the social media overload of great derrieres has spawned your eagerness to hit the gym and shape up those buns. So ladies, and gentlemen, what is the secret to finally being able to hashtag #bootypic on your instagram, and being proud of your post?

The truth is everyone has a butt, no matter what shape or size. Anyone can tweak the look of their butt, whether it’s in a very noticeable way, or just enough to receive the occasional Starbucks-stalker butt compliment.

As with most body parts, giving your butt an appealing look is about both Mass and Shape.

You absolutely want to have both, and the proportion of one to the other is very important. Of course, some of us are naturally blessed, but even those of us who fall into that category can benefit from a bit of tweaking to enhance the overall look. In part 1 of this series we’ll tackle the mass of ass!

Mass

Your buns are a combination of three muscles and a layer of fat. You have the gluteus maximus (which is the biggest muscle and provides much of the bulk), the gluteus minumus, and the gluteus medius. Now, if you ever take the time to watch a professional track and field meet, you’ll notice some really shapely glutes, underneath that all too revealing spandex. This is because a lot of a runners’ power comes primarily from the glutes and hips. So, what are some alternatives to building mass in the glutes besides becoming an olympic sprinter?

Squats, Weighted Glute Bridges, and Deadlifts. These three lifts are your big time, go to, booty mass builders. They’re great for building lean muscle mass, and they also help carve out some of that shape that we’ll discuss in pt 2. Here’s a simple routine (simple, not easy) sure to leave your posterior on fire, while torching some fat in the process. Basically, its a muscular movement, followed immediately by a timed cardio movement. Then rest 30-60 secs and repeat 4 times.

 

Superset 1

Squat                            4 x 12-15 reps

Mountain Climber       30 sec

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Superset 2

Weighted Glute Bridge   4 x 15 reps

Jump Rope                       45 secs

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Superset 3

Dumbell Deadlift         4×12 reps

Squat Jumps               30 secs

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Now you’re on your way to adding a bit of mass to those glutes! Stay tuned for part 2 on how to shape that butt!

 

Image source: Workoutlabs.com, We Heart It

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