Hi my fitness Friends 🙂 I have a lower body workout dedicated to the booty for you 🙂 It is very simple but hard workout 🙂
How to benefit from this workout?
For booty enlargement
There are 2 things that are mandatory for building muscles – you need to eat a little bit more energy than you spend (positive calorie balance) and you must find the proper weight. From my own experience I can build muscle with just 200-300 calories more then I usually eat. I don’t count calories, but I know what 200-300 calories mean: 3 eggs or 400 gr. (15 oz.) yogurt or 100 gr. (4 oz.) meat/fish. So I just add one of these options to my daily meals.
About weights: Try the workout and adjust weights accordingly. Last couple of reps must be very hard, if not, it is not effective for building muscle. Do exercises slowly and control the movement, don’t use momentum.
For health, agility and tone
If you don’t want to enlarge your buttocks then just do this workout with bodyweight or use light weights.
How to combine this workout with the rest of my workouts
This is a lower body workout so do it as a substitute for other lower body workouts.
Or do other lower body workout but include as first exercise Single leg hip thrust.
Or in the workout rest days, do 3 rounds, 12 reps until failure of Single leg hip thrust. Choose proper weight so you are able to do 12 reps in the first round, 10-11 reps in the second round, and very hard 9-10 reps in the third round. Muscle growth depends on the last rep before failure – it must be really hard, slow, controlled rep. The idea to workout on your day for rest is that you are fresh and you can really give your max effort. You don’t do a whole workout, just 3 rounds of 1 exercise.
Exercises in the Booty enlargement workout
This is a circuit training, 4 exercises, 3 rounds
1. Weighted lunge back – 12 reps each leg
2. Alternating pistols – 12 reps, 6 each leg
3.Combo: Dead lift – Semi squat – 12 reps
4. Single leg hip thrust – 12 reps, 6 each leg
Question of the day
Do you want to enlarge your booty? Would you like to make it round? Or you just want to tone?