The Booty You Want to Put in a Swimsuit!
Alright ladies, this one’s for you.
*Sorry guys. Though you should know a good booty on a male is a valuable resource LOL.
Summer has rolled around again and well, it can be a very difficult time for some of us. Summer should be filled with fun activities, laughter and pure enjoyment but for some, insecurities are at an all time high. Why? Well, swimsuit season.
The water is calling. And with that comes; lake parties, bonfires, days at the beach, pool parties, outdoor tanning and a slew of other outdoor activites that call for it ALL to hang out. This can present quite the delimma when you are in the position where you aren’t too comfortable with what you working with. It doesn’t help that everywhere you go, the golden word is “booty”.
You watch the Spring come to a close and think, “Oh no.”
You scroll through your feed as the days get longer and hotter and all you see is these fit girls with great booties and you’re thinking, “Why am I doing this to myself? Why am I looking at it? Sign off, it’s only going to go downhill from here.”
You find your favorite fitness model and think, “Oh god, it’s perfect. She has a summer bod year around and here I am. Sweet.”
Now here you are in the middle of summer of you get the invite you’ve been trying to avoid. Friend: “There is a pool party at my house on Friday! It’s going to be SO fun. Everyone is going to come! Can’t wait! I’ll see you there, ok?”
Crap.
And can you even say no? It’s one of your closest friends. And, to add insult to injury and force you to go, she’s even invited your #mcm. Oh. *recalls the meme of the dog in the burning house drinking a cup of coffee thinking, “This is fine.”
You have a severe case of pancake booty and you are not thrilled about being surrounded by 20+ girls with above average heinies.
Well girlfriend, I have got you covered!
Your booty is a muscle. For years on end, people have talked about the pancake booty and how so many people fall under that category. Did you know that no matter what type of booty you are working with, you can shape it to whatever you’d like it to look like? It’s like your shoulders or quads or biceps. You can grow them!
Now of course just like any other muscle, it takes time and consistency and because it is such a large muscle (it being the muscle responsible for extenstion, i.e, standing up from a seated position) you may need to take extra time and effort on it.
But, you can still shape it and escape the vicious pancake booty label.
Now, you did only give me like a week before your party soooo there isn’t much I can do for you as far as making your butt bigger, unfortunately. You might just have to go the old school route and wear the most flattering suit you can find and work those angles!
[Shameless plug: I got you on the angles. Watch one of my recent videos entitled “How To Pose In Photos – 4 Easy Tips” on Youtube if you need that last minute boost. LOL]
So with all of that said, I have outlined a perfect workout below to start your journey to a bootylicious booty. If you keep at it, train hard and eat the right amount of food to fuel you, by next year’s water-themed party frenzie you are going to be that above average heinie you’ve been staring at this summer!
Booty/Hammie Workout
Warm-Up
- Giant Set (you’ll need a hip circle band for this one):
- Tube Walks – 30 reps in total. 15 one way, 15 the other.
- Squats – 20 reps
- Jump Squats – 12 reps
Three rounds for all of these together, back-to-back!
Workout
- Conventional Deadlifts
- 4 sets of 10 reps
This should be at a weight where 10 is difficult. We are starting off the workout with heavy weight and then reducing the weight and increasing the reps as the workout progresses.
- Superset (you can perform this with the pad attached to the leg extension machine):
- Standing Hamstring Leg Curl
- 4 sets of 15 reps
- Hip Thrusts
- 4 sets of 20 reps
- Standing Hamstring Leg Curl
- Laying Hamstring Curl
- 3 sets of 20 reps
Here, you will do 10 regular reps and then once you get to 10, you will start doing negatives. Meaning, you will curl up at a normal pace and then you want to take 4 full seconds to release back to start position.
- Banded Glute Kickbacks
- 4 sets of 15 reps/leg
- Superset:
- Seated Hip Abduction w/ the band
- 4 sets of 20 reps
- Jump Squat w/ the band
- 4 sets of 15 reps
- Seated Hip Abduction w/ the band
With this workouts, you are well on your way to the booty of your dreams and probably well on the way to an ice pack cause you’re going to feel the BURN!
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Need more workout ideas? Check my playlist on my Youtube Channel entitled:
For more ideas to help fuel your training!
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