There are quite a few things our society focuses much attention on - a few of those things include eyebrows, social rating, and booty. As if we can’t get anymore superficial than we already are, eh? Having a strong lower body not only keeps you trendy, but it supports balance, helps you commute at a farther distance without being in pain or feeling exhausted, and keeps you proportional. Besides, who doesn’t love being aesthetically pleasing?
Some women were just blessed with wide hips and the ability to magically store fat in their thighs and butt, but not me, so I decided to build some thighs and a booty and I’m going to tell you how I did it.
Back story, I’ve always had a stronger lower body than upper body. Whether it was from playing sports in school or tumbling, it was always easier for me to establish muscle in my thighs and butt than it was for my arms or back. That being said, I don’t just have good legs. I worked my ass off to build them and I know that you can, too.
Please keep in mind I am not a personal trainer or a dietitian, nutritionist, or professional by any means, just a girl who loves fitness and sharing what I know.
Some women were just blessed with wide hips and the ability to magically store fat in their thighs and butt, but not me, so I decided to build some thighs and a booty and I’m going to tell you how I did it.
Back story, I’ve always had a stronger lower body than upper body. Whether it was from playing sports in school or tumbling, it was always easier for me to establish muscle in my thighs and butt than it was for my arms or back. That being said, I don’t just have good legs. I worked my ass off to build them and I know that you can, too.
Please keep in mind I am not a personal trainer or a dietitian, nutritionist, or professional by any means, just a girl who loves fitness and sharing what I know.
Lift heavy
By lifting heavy, you are tearing your muscle fibers and replacing them with new ones. I do not care what anyone else says, you need to lift heavy to see growth. I am not saying become a power lifter, but I am saying that you want to definitely feel resistance in your training and push yourself to a higher and higher weight to see major changes, and fast changes at that. Lifting big is the best way, for me at least, to see quicker results. Plus, nothing feels better than hitting a new PR every once and a while.
avoid long distance cardio
Avoid being a cardio bunny at all costs. Most women who strictly do long distance running do not obtain or maintain the curves you are looking to acquire. Though, when you are eating good and starting to bulk up, it seems like the solution, it really is not. If you talk to any serious weight lifter, they will tell you that you can over train while doing cardio as much as you can under train doing cardio. The trick is to run hard for a shorter amount of time and add resistance, opposed to running for a long time on a flat surface. Some women love to do sprints, run up-hill, or run stairs. These will be your better options especially if you are trying to build up your legs and booty. Try doing 20-30 minutes of cardio 3 times per week and see if you feel the need to do more.
Hiit TrainiNg
I love HiiT training because not only is it different, but its entertaining, short, and right to the point. I do HiiT because I personally feel like it really keeps my muscles nice and toned while keeping my heart rate up where I need it to be to hit that cardio mark. You can do it through boxing, dancing, and heck, even while in your pool. You can do it anywhere, and unless you want to take weights along, you can do it anytime. I recently joined a Tabata class where we do 20 seconds on, 10 seconds off of each exercise for 8 rounds. That is 4 minutes of each exercise. Its short but killer, and after every class I feel very accomplished.
Add resistance
So, as I said before, adding resistance will be your best friend especially when you are building your legs and booty. Whenever I am lifting, I try to not only keep my weight moderately heavy, but I will also throw on a band here and there to add even more resistance. You can also try doing more one legged exercises, like one legged leg press, pistol squats, and single legged bench squats. This will really improve your muscular strength.
high protein, moderate caRbs
I am not a nutritionist or a dietitian, but I can tell you that what works for me every time is my high protein, moderate carbs diet. I can see a huge change in my booty and legs when I am lacking in either one of these areas. Building a butt and thickening your thighs does requires a pretty solid carb intake. Though, our society has demonized carbs, we do needs them, especially when we are lifting. We just need the right carbs.
Train legs 2-3 Times a weEk
I love doing legs and booty atleast twice a week, but if I can get in three days then that means I hit everything else exactly as planned and had another day to spare. If I have two leg days I make sure one day is heavy and one day is light. If I have three days, then I make sure I have two heavy and one light right in the middle. I saw most change in my lower body when I started hitting it more than once a week. Now if I can only get in one time per week, it feels like a lifetime before I hit it again. Leg day is not only my favorite day, but it’s the day I take most seriously. Hit it hard and get at it.
MInd to muscle connection
This is so important. You really want to make sure you are connecting your mind to the muscle you are trying to target. I remember when I used to squat, I would really use my quads to stand back up because my quads are more muscular and dominant. I has to really focus on letting them rest while squeezing my glutes to pick myself back up. The “ugly butt squeeze” had really helped me target my glutes and if you haven’t heard of it, you need to look it up ASAP. Some excercises I do focus more on quads but I was becoming too much of a quadzilla so mind to muscle connection became very important to me.
Here are a couple workouts that work awesome for me. Please note, I am not a personal trainer nor do I intend to ever be one. This is just what works for me and hopefully can work for you, too.
Use weight that is comfortable for you and if you are just starting out, then do not be afraid to use no weight to get the movements down right. Always practice good form when lifting to avoid injuries.
When I say lift heavy, I mean lift to where the last few reps will be KILLER on your legs!
Use weight that is comfortable for you and if you are just starting out, then do not be afraid to use no weight to get the movements down right. Always practice good form when lifting to avoid injuries.
When I say lift heavy, I mean lift to where the last few reps will be KILLER on your legs!
The goal for this workout is to keep it heavy, but not power lifter heavy. You want to really feel those muscle fibers tearing. Your movement should be moderately easy within the first few reps, feeling more resistance halfway through, and then you really need to crack those last two or three out each set, really feeling yourself fight be push. The reps you want to stop at are the reps you will get the most growth from. Really push yourself through this workout and you will feel it when you’re done.
- 4x10 barbell squat
- 4x10 Hack Squat
- 3x15 cable kickbacks (each leg)
- 3x12 single leg press
- 4x10 hamstring curl
- Weighted bridge until failure
This workout should be your mid week booty and leg day where we keep the blood pumping, the lactic acid moving, those muscles stretched, and tap a little bit into your cardiovascular system. The weight should be moderately light and you should take short breaks in between each set to fully benefit from your workout.
- 4x15 alternating dumbbell lunge
- 4x15 leg press
- Weightless step ups - 8 rounds of 20 seconds on, 10 seconds off
- Calf raises
- 4x15 hip thrusts with medium resistance band
- Kettle bell swings - 8 rounds of 20 on, 10 off
This workout is a great end of the week leg destroyer! You’re going to want to challenge yourself with the weight and really strive to push through the pain. You will really feel the wrath of leg day but it will pay off in the end. Set goals for yourself, hit new PRs, tell your friends about it. As your legs get stronger, you will really see improvement in these specific lifts.
- 4x10 Barbell squats
- 4x10 deadlifts
- 4x10 leg extensions
- 4 sets of walking lunges (atleast 6 lunges down and back)
- Smith machine squat with legs together burnout (moderate weight)
So there you have it, some of my tips and tricks to growing my legs and booty. Like I said, this is what works for me, and you may need to play around and find what works for you, too. It’s taken me almost two years to finally feel comfortable with my routine and diet and I still am learning new things every single day that improve my life in fitness. If you are serious about this then you will see major booty gains, I promise. Unfortunately, you will not get a nice booty by just sitting on it. Though, we wish thats how it worked.
If any of these tips helped you then let me know in the comment section below and if you have any recommendations I would love to hear them. I am always looking for new ways to train.
If you have any fitness or lifestyle blog recommendations then please let me know! Always open to talking about new things.
Until next time.
Xoxo,
CFB
If any of these tips helped you then let me know in the comment section below and if you have any recommendations I would love to hear them. I am always looking for new ways to train.
If you have any fitness or lifestyle blog recommendations then please let me know! Always open to talking about new things.
Until next time.
Xoxo,
CFB