How to Get a Great Butt
If you’ve ever walked into a room and noticed all eyes on that girl, the girl with the full, round, so-called “perfect” butt, then you’ve had a glimpse of the power of the booty. Aside from attracting a mate, a great butt is first and foremost for us – for our own self-esteem and self-confidence.
We’re supposed to love and accept our bodies exactly the way they are (and we do!) – but we also know that life is way too short to have a backside that doesn’t make us feel like the fun, sexy, attractive woman we are inside.
Constructing the butt of your dreams is not effortless, but it also doesn’t have to be very difficult if you know exactly what to do. One of the biggest problems with trying to grow your ideal butt is the dizzying amount of information available on the internet, coupled with the endless barrage of social media posts and Instagram photos. Many women don’t know where to start. Luckily, this is what we do best!
This site will help you navigate the immense knowledge base of diet plans and workouts by focusing on the key factors you need to get real results for your individual booty type. Forget squat challenges and hip dips and everything in between, and let’s just start at the very beginning. In order to know how to get where you want to go, you have to know where you are right now. Let’s begin with a brief discussion about genetics. Stick with me – this part is super important!
Genetics and Your Butt
The biggest mistake people make is thinking that their genetics are inescapable. They’re not. Your genetics are simply your “default”. Look around at the sedentary women in your family, because they are an example of what your body will look like if you don’t do anything to it. People complain, “Oh it’s my genetics, my genes, my mom, my grandma, my aunt…” and they use it as a pass to get out of trying, claiming they’re doomed to a certain shape or size because that’s what everyone else in their family looks like. This is an absolutely FALSE idea!
Taking the time to understand exactly what your booty needs to get the shape you desire empowers you to workout smarter, not harder, to reach your goals. Going through this process will save you time, money, and a whole lot of frustration. To begin, let’s figure out what your present butt shape is so we can get to work re-shaping it, ASAP!
Determine Your Current Butt Shape
To get a healthy, round, and shapely booty that you really feel proud of, you first have to determine what your current butt shape is. Choose your butt shape from one of the following four dominant shapes:
H-shape: You have a square butt, with full cheeks, prominent love handles, and noticeable indents at your hip bones.
A-shape: You have a pear-shaped booty, with fat distribution throughout the lower half of your butt and excess fat around the outer thighs.
Remember, even if you weren’t naturally blessed with a jaw-dropping booty, you can still achieve your ideal butt shape and size through focused dedication to diet and exercise. Now that you know which butt shape you have, let’s work on the plan of action necessary to begin molding your current situation into the best possible booty size and shape for you.
Targeted Booty Exercises
The shape of your butt tells us which muscles are strong already, and which ones need to be further developed to fill out and shape your butt. As you begin strengthening, the underdeveloped muscles will begin to grow and your butt will gain volume in the areas you’re working to build. The types of targeted exercises you’ll need to do differs for each butt shape, so let’s clarify your exercise objectives based on your current butt shape:
A-shape: lift and tone + build upper butt. Your butt naturally hangs low, so you need to work on lifting, toning, and burning excess fat with high intensity interval training to reduce the volume of your “saddlebag” areas. Isolate your gluteus medius and minimus during your workouts.
Remember that just because HIIT is high intensity, doesn’t mean it has to be high impact. If you are a beginner or just starting back after a long hiatus from working out, you can still accomplish a very effective low impact HIIT session in a swimming pool, on an elliptical, or on a stationary bike. HIIT is all about exerting yourself hard for a short time, like one minute, and then resting and letting your heart rate return to normal before doing it again. It doesn’t matter how you achieve the exertion, as long as you are fully exerted.
Butt-boosting Nutrition Plan
If you want to mold a great butt, you have to eat the right foods at the right time and in the right proportions. This is actually quite simple: you will need a balanced mix of complex carbohydrates, “healthy” fats, and protein. Let’s discuss what this looks like.
Healthy fats are essential for both a healthy body and a powerful butt. Olives, avocados, nuts, salmon, and cold-pressed oils are excellent choices and should be eaten as part of your regular diet. Choose these foods over inflammation-promoting fatty junk foods like chips, cookies, pie, cake, fried and fast foods.
In addition to targeted exercises, shedding excess fat and eating clean, there are three more things to be aware of as you embark on your journey to shape your ideal butt:
Body Confidence Now
It’s important to be realistic with what you can achieve in a certain timeframe. If you’re going after an impractical goal, you’ll likely end up disappointed, upset, and full of loathing when you don’t reach it. Don’t hold yourself mercilessly to ridiculous ideals and unrealistic expectations of perfection. Be nice and work to cultivate a positive relationship with yourself. Most importantly, start enjoying your body today. Don’t wait for it to become whatever your idea of “perfect” or “acceptable” or “beautiful” is.
In other words, be confident, girl! A confident woman wouldn’t care too much about getting into the pool at a pool party, cellulite and all, if she felt like jumping in. She wouldn’t turn down a boat outing with friends because she feels fat or because she has cellulite on her thighs. She would go, and enjoy it, fully! Work toward becoming that fun-loving girl by worrying less about what you think you look like to others, and more about how you feel inside. Accept yourself exactly the way you are in this moment. Not only will you enjoy life more, you’ll also attract better people into your life and naturally transition yourself away from any toxic, soul-sucking relationships you may have.
The Bottom Line
Remember, your butt shape is not set in stone – it never was, and it is completely normal for your butt to morph into different shapes over time as your body goes through common stressors and life changes. You may have been one shape when you were a little girl, another shape when you were in college and a whole other shape after having a baby. Your butt can also change shape over the course of a few weeks or months. If you have a pear-shaped butt and then you pack on ten pounds over the holidays, you might find in January that your butt is H-shaped.
If your butt can so readily change shape without your conscious effort, how much do you think you could change the shape of your butt, if you really tried? By incorporating the right types of exercises and foods into your daily routine, you can mold the size and shape of your butt into one that’s round and full, and we are here to help and support you every step of the way.