J-Lo, Beyoncé, Sofia Vergara, and Jessica Alba – what do they all have in common? A rear view that leaves an exclamation point! While part of their great assets can be chalked up to genetic gifts, the other part comes from training and hard work. What is the best way to get your own assets looking bootylicious? There are two things you need to do.
The first is to lift weights and lift heavy! Women are usually afraid to lift heavy because they “don’t want to bulk up and look like a man”. This will not happen, let me repeat – this WILL NOT HAPPEN (without the help of hours of training, genetic inclination and a boost in testosterone). In order to change the shape of your body, it is necessary to put up some weight. Heavy is relative to each person. What it means is that when lifting, you should be using enough weight that you are only able to complete 8-12 repetitions. If you can do more than 12 (or feel like you could have) the weight is NOT heavy enough. Repetitions of 8-12 constitute the “hypertrophy range”. Hypertrophy means muscle growth.
Now that you know the proper repetition range, what are the best exercises? Here are five of the best strength exercises to improve your rear view:
- Barbell Deadlift (Regular, Romanian or Straight-Legged)
- Step-ups (can use barbell or dumbbells)
- Hip Bridges (these can be done weighted or un-weighted)
The second part: plyometrics! If you are unfamiliar with plyometrics (plyos), or jump training, they are exercises designed to train the muscles to exert maximum force in as short a time as possible, with the goal of increasing both speed and power. Research has shown that plyometric training in conjunction with lower body weight training will induce the greatest gains in the lower body, when compared to weight training alone or plyo training alone. While everyone is different and requires different forms of training, numerous studies have shown that this is one constant and produce results across the board.
Here are five great butt building plyometric exercises:
- Jumping Lunges
- Squat Jumps
- Bulgarian Squat Jump (these are an advanced move and should only be performed if you are experienced with plyos).
- Power Step-ups
- Plated Speed Skaters
If you have never tried plyometrics, you need to ease into them. Seek the advice of a professional trainer to help you begin adding them into your routine. Make sure to begin with lower intensity plyos, such as ankle hops, before moving on to the exercises listed above. Once you are comfortable with, and conditioned to, these explosive movements, try the following workouts (rest for at least 48 hours between workouts):
Give it a try – your legs and butt will thank you for it!