Well, great news, you can fix that no problem! It’s going to be some hard work, but well worth it, if you stick to it. Anyone can do it, regardless to age, and even if your a beginner
10-15 years ago or so, women really didn’t train their booty. They trained their legs, in a similar manner to men. Standard Squats and leg press etc. These are all fine and are still necessary. Now you will often see a woman in the gym, their whole workout day is focused on glutes only. Times have changed and it is in fashion to sport a nice perky booty. If your genetics are such that you have no booty, or want to improve it, you can by doing some weight lifting specifically to improve your bottom line!
Some basic history, when women started lifting weights either while training for a sport or for bodybuilding, they trained similar to the way men trained. In recent years, women’s fitness has grown huge, where there are many categories of fitness competitions. In addition to Women’s Bodybuilding, there is Physique, Figure and Bikini. In the Physique, figure and Bikini, while they are strong, lean and muscular all at various levels according to their category, they try to differentiate themselves from looking like old school women bodybuilders and look much more feminine. Along with not having arms and shoulders like “Arnold Schwarzenegger” they have changed their lower bodies from looking big and blocky, to looking curvy and sexy.
So what happened you ask? They figured out that heavy squatting and leg presses built huge quads, but they had no ass. What do they do different now? First of all, leg day may still have most of the same exercises, but done with an emphasis on the glutes. Form has to be perfect. Slow, deep full reps, lower back curved in, and your booty sticking out. This is no longer about how heavy you can squat and doing cheater half reps. So if that is what you are doing, back off on the weight and get the form proper. Unless you want to be a power lifter and have huge manly quads. I am not saying you need to squat light, just properly. Once again to repeat that, you will do squats, lunges and what ever you want on leg day, but always in a form to emphasize the booty as a priority, and quads secondly. If you look at the shape of a figure or bikini model, you will see a perfect round booty that sticks out, nice muscular quads, but not over developed, and as well hamstring are still trained but not as much. If your hamstring are over developed you will end up blocky looking which takes away the nice booty look. So in other words; by balancing your lower body with bigger glutes, slightly less quads, slightly less hamstring, the booty work will actual show more.
The other thing that is common is a separate glute training day. You need to allow 2-3 days recovery between your leg and glute work outs. Like Monday / Thursday? On glute day, you will only do specific exercises to emphasize the glutes. You may also take advantage of this workout, and do some interval training or supersets for fat burning.
Examples may be:
1. Dumbbell sumu squats (deep)
2. Dumbbell stiff leg dead lift (or barbell)
3. Dumbbell step ups (must be a at least 12 inches high or more)
4. Smith Machine Front squats (on the Smith you will be able to go past parallel with much less pressure on your knees or lower back. Legs can be slightly wider stance, and toes slightly pointing out)
5. Hip trusters (start light and work your way up in weight, but remember, its about the booty, not how much your lifting.
On any of these exercise, picture yourself with a perfect booty, do each rep with intent, keep your form, back curved in (not rounded), booty out and in a few weeks you will already see a difference.
Here are some examples on page 2
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