Strong is the new skinny. Isn’t it crazy how much beauty standards have changed over the years? In the 50’s and 60’s, fuller bodies with large breasts were ideal. But between the 60’s and the 90’s, thin was in. And now we are at big booties and strong bodies.
In my opinion, being healthy is the most important thing. Not too skinny and not too fat because both come with health problems. We shouldn’t hate our bodies (that will only set us up for failure on our ideal body journey), but we should love ourselves enough to put in the work to become healthy. And in turn, we will have that fit body we want.
And if you’re anything like me, you want the perfect bubble butt! I’ve had a pretty big booty since I hit puberty. But I was also in track so that probably helped build my booty without much conscious effort on my part. But over the years of not working it, it got smaller! Ugh… then when I started working to get it back I didn’t see any difference. I just continued to get smaller all over.
Building the perfect bubble butt is pretty confusing for real. You can do booty exercises all day, but if your diet isn’t right you won’t make any progress towards growing your butt. So here are some tips to help you build your booty through diet (the exercises are down below).
DIET TIPS FOR THE PERFECT BUBBLE BUTT
1. EAT THE RIGHT AMOUNT OF PROTEIN
You need to be eating about 1.8 grams of protein per day for every 2.2 pounds of body weight, but you also need to be putting in about an hour of exercising to go along with it.
2. QUANTITY OVER QUALITY
In terms of building your booty, the form of protein doesn’t matter much. So protein bars and powders aren’t much different than chicken and fish. BUT… chicken and fish have more health benefits. Just make sure to keep your calories low if you’re wanting to lose weight.
3. DON’T FORGET THE CARBS
Know the difference between good and bad carbs. Good = whole grains like oatmeal. Bad = White bread and junk food. You need between 15 and 40% of your daily calorie intake to come from good carbs if you want that perky booty.
4. FATS FOR A FAT BOOTY
Yep… you need some healthy fats in your diet. About 20 – 40% of your calories need to come from fats like avocados and fatty fish like salmon (hey, it’s full of protein too!), to name a couple.
10 MINUTE WORKOUT FOR THE PERFECT BUBBLE BUTT
You don’t have to use weights when you are just starting out, but you definitely need to add in some weights to build your booty. Just 3, 5, or 8 pound weights are fine. This is the weight set I recommend.
So this is how doing this workout will go. It’s just 10 minutes so you’ve got to push yourself. I recommend using a free interval timer app on your phone so you don’t have to keeping looking down to reset the timer. Here is the one I use on my iPhone. Just select “intervals”, then the + button, round timer, enter 10 rounds, and press start when you are ready. You can even enter 5-10 second breaks in between sets on the app.
We are going to be mixing dynamic exercises with isometric holds to So we are going to do each workout below for 50 seconds each and take a 10 second break in between. That’s it. Super simple. But you need to push since we are taking these little breaks!
I recommend doing this workout 2-3 times a week. Alright, let’s work on getting your perfect bubble butt!
*Tip: You can also do mini workouts throughout the day using these exercises. Or combine them with other 10 minute workouts to tone your whole body.
1. ALTERNATING LUNGES
Works: Butt, hamstrings, quads, calves, core, back
How to: Stand straight with your feet hip width apart. Take a big step forward with your right leg. Then start to bend until your right thigh is parallel to the floor. Press into the right heel to push yourself back up to the starting position. Now repeat using your left leg. Keep alternating for 50 seconds. Rest for 10 seconds.
2. CHAIR POSE
Works: Butt, thighs, hamstrings, calves, arms, chest
How to: Stand with your feet together. Your big toes should be touching. Inhale and bring your arms above your head. Now exhale and bend your knees. Bring your thighs as parallel to the floor as you can. Engage your core, don’t arch your back, and bring your arms in towards your ears. Now hold for 50 seconds. Rest for 10 seconds.
3. DEADLIFT
Works: Butt, hamstrings, quads, calves, lower back, arms, abs, and neck
How to: Hold a dumbbell in each hand, stand tall, and have a slight bend in your knees. Slowing bend at your hips and lower the weights down as far as you can, while continuing to keep your back straight. Look forward. Use your glutes to bring you back up quicker than your lowered until you are back at the starting position. Repeat for 50 seconds. Rest for 10 seconds.
4. WARRIOR 3
Works: Butt, hamstrings, shoulders, calves, back
This exercise will be broken down into 30 second increments on each leg.
How to: Stand tall with your feet hip width apart. Inhale and reach your arms above your head. Exhale, and begin to lift your right leg while bending at the hips forward. The goal is to bring your torso as parallel to the ground as possible while keeping both legs as straight as you can. Keep your back straight and right foot flexed. Keep your gaze down and your neck relaxed. Hold this pose for 30 seconds. Slowly lower yourself back down to the starting position. Repeat on the other side.
For beginners: The lower your leg is to the ground, the easier this exercise will be. So this can be a great place to start and you can work your way up.
5. SQUATS
Works: Butt, thighs, abs, back, calves
How to: Stand tall with your feet hip width apart. Keep your hips back and bend at the knees. Push your weights straight out in front of you. Keep your feet flat on the ground, chest up, and shoulders back. Press into your feet and straighten your legs to return to a standing position while bringing your weight back down to your sides. Repeat for 50 seconds. Rest for 10 seconds.
6. DIVER POSE
Works: Butt, core, calves
How to: Stand tall with your feet together. Put a slight bend in your knees and come on to the balls of your feet. Bend forward at the waist while keeping your arms along your torso, keep your palms facing each other. Engage your core and allow your head to dive toward the ground. Hold this pose for 50 seconds. Rest for 10 seconds.
For beginners: The lower your heels are to the ground, the easier this exercise will be. This is a great place to start and you can work your way up later.
7. DONKEY KICKS
Works: Butt, core, shoulders
This exercise will be done for 50 seconds on each side.
How to: Get on all four with your hands directly under your shoulders. Keep your back flat. Keeping a 90 degree bend in your knee, lift your right leg up slowly toward the ceiling. And slowly lower back down to the starting position. Repeat for 50 seconds. Rest for 10 seconds. Repeat on the other side
8. GLUTE BRIDGE
Works: Butt, hamstrings, lower back, and abs
How to: Lie flat on your back with your knees bent. Keep your feet flat on the floor. Engage your glutes and begin to lift your hips off of the floor until your body forms a straight line from your shoulders to your knees. Pause slightly at the top and slowly lower yourself back to starting position. Repeat for 50 seconds. Rest for 10 seconds.
9. LOCUST
Works: Butt, legs, upper back, core, chest
How to: Lie on your stomach, arms down at your sides (palms up), legs and forehead resting on the ground. Inhale and lift your legs and torso off the ground. Hold the pose for 50 seconds. Rest for 10 seconds.
YOU’RE DONE! CONGRATS! AND AMAZING JOB!
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