We aren’t all blessed with a well-rounded butt like Kim, Khloe, JLo, or the Queen Bey, but that doesn’t mean we can’t achieve a well-rounded butt for ourselves.
When it comes to having a butt or creating a butt and keeping it there, there are certainly some must-dos and do-nots.
Squats, Lunges, Deadlifts, etc. Do all variations of squats and lunges and do them with weights. The key in a squat is to really allow your butt to go low to the ground without compromising form. If you can get your thighs to break parallel, do it. Then when you stand back up out of a squat, make sure to give your butt a nice squeeze at the top!
Stead state cardio. Try not to be a cardio bunny. Doing a lot of cardio and only cardio is something that eats away at your butt muscles, especially steady state cardio. Doing other forms of cardio like, sprints or the stair stepper or walking incline are better forms of cardio that won’t deteriorate your butt at the same time.
Carbs and Protein. Make sure you are eating enough carbohydrates and protein. Your muscles need both of these macronutrients to grow. If you are putting in all the hard work in the gym but not properly fueling your body, then you will not see the results you are trying to achieve.
Eat like crap. Just because your body needs more nutrients to gain some muscle mass does not mean that is your permission to eat a bunch of junk food. At the end of the day, it is still junk food and extra fat and carbs than you will ever need. Fuel and train properly and you should set up a great foundation for achieving a great butt.
Challenge yourself. At the end of the day if you don’t challenge yourself then you aren’t going to change anything. Working out once a week or doing the same workout week after week is not going to change anything about your current state. Remember, if it isn’t hard then it probably isn’t challenging you.