Bootybuilding: Get Bikini-Ready For the Beach

We’ve all heard about bodybuilding, but what about bootybuilding? For those of you who are not familiar with the concept, well it’s exactly what it sounds like. Building a firm, big booty takes effort, dedication and patience, but boy is it worth it! In this article, you’ll find the best bootybuilding exercises to achieve the booty of your dreams-ready to show off at the beach this summer!

Squats, squats, squats! Ladies, do your squats! The squat is one of the most sufficient exercises for not only the booty, but also for the back and thighs. This exercise burns more calories than most lifting exercises, which is a big plus.
squat

Squats can be performed in a range of varieties, either with narrow legs for a regular squat or with the legs wide apart called a ‘sumo squat’, both working your booty in different ways. Weights can be added in forms of dumbbells, kettlebells or barbells and squats can be done in the squat rack, in the smith machine or wherever you feel is appropriate. For beginners, I recommend you to use the Smith Machine simply because it gives you support and stability which the squat rack doesn’t. What's most important isn’t the amount of weight you add to your squats, but the form when performing the exercise. It’s important to keep the back arched going down the squat, the core engaged, and not to let the knees pass your toes. When going up again, the force needs to come from your heels when pushing your hips forward and squeezing the glutes for maximal results. Do 12 reps of 3-4 sets.
 
dumbbell-straight-leg-deadlift


The deadlift (I usually do the stiff-legged version) is also a booty blasting exercise that will make your behind round and firm! The deadlift primarily works the back of your thighs, butt and back. Weights are needed to do the deadlift, but for beginners I’d advise you to use lighter weights and focus on executing the exercise correctly. When doing the stiff-legged deadlift it’s important to keep the back straight when bending forward and the abs should be tight to give the back maximum support. Don’t simply bend forward but lean back a bit to feel the tension in the back of your thighs. When getting back up in the upright position, the tension should come from your glutes and hamstrings, pushing in a forward motion and squeezing the glutes when upright for maximal results. Do 12 reps of 3-4 sets.

Another great booty exercise is the walking lunge! Lunges can be done with or without weights, but to achieve maximum results I advise you to start off with light weights and add on more as you progress. The form is always more important than using heavy weight! You wouldn’t want to injure yourself, which is easily done when using weights you can’t handle (yet!). So ladies, be careful because you will soon enough be able to add on some more weights to make the exercises more challenging and to get greater results!
walking-lunge


When doing the walking lunge, it’s important to keep the abs tight and maintain the back straight throughout the entire exercise. With that in mind, take a big step forward (we don’t want to take small steps whereas the knee passes the toes, possibly causing injuries), make sure that the front knee is at a 90 degree angle and then push in an upward, forward motion to get back into the starting position. And then, keep lunging! Do 10-12 reps on each leg of 3-4 sets.

When building the perfect booty, or the body as a whole, it’s important not to skip the cardio. Weightlifting will make your body gain muscle mass, and cardio will make you lose body fat. The perfect butt can be achieved by anyone, you just got to do the work and put in the effort. Being patient is crucial too, because your achievements won’t show overnight. Hitting the gym and doing the cardio won’t be sufficient if you don’t feed your body with nutritious and healthy foods. Keeping a healthy diet shouldn’t be a quick fix or a short-term thing, clean eating should become your lifestyle. Treating your body the way it deserves with exercise and balanced meals is an investment for a healthier and longer life. That’s how you need to reason to make the change towards a healthier and happier you.

Getting your body bikini-ready is a work in progress, but if you start right now you’ll definitely have time to get far before summer arrives. Ladies, eat clean (this doesn’t equal skipping meals or starving yourself, it means eating healthy and nutritious foods), do your cardio (30-60 minutes of power-walking a couple of times a week) and do your booty exercises to achieve the firm, big booty of your dreams! The three exercises I instructed in the beginning of my article are all great exercises for sculpting the butt, thighs and back. But do your research on more exercises for maximum results, or even get the help from a personal trainer to reach your goals quicker. Good luck with the bootybuilding, ladies, perhaps we’ll meet at the beach this summer!

Written by: Johanna Malmberg 

Photo Gallery

0 Comments Write your comment

    1. Loading...