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Learn How To Grow Your Booty

You don't have to look through various Instagram accounts or listen to more than a few songs to recognize that for women, the booty is in. Having a better knowledge of general exercise and nutrition can not only help you improve both your body and mind but it can also help you create a better butt.The advantages of having big, strong glutes—improved posture, better overall strength, and power, decreased back pain—aren't a secret.

What Muscles Make Up Your BOOTY?

The muscles in your booty are the largest in the whole human body! The scientific term for the booty is the "gluteus maximus," however,  many people, commonly refer to them as the "glutes" for short.

Your glutes are reliable for keeping your body upright. In addition, the glutes also help to support you while you are sitting and when you get up off of a chair or from another seated position. Your glutes are activated when doing exercises such as squats and lunges.

So what does this all mean? Plainly stated, exercise combined with the correct nutrition plan can help you shape your booty! Yes; genetics are a factor. However,  it is important to understand that you cannot control your genetics., What you can do is manage your nutrition and how you exercise.


Are You Getting The Right Nutrition?

Before we go and give you a whole lot of exercises to work on at the gym, we need to make sure that we are fueling our bodies with the right foods, as nutrition is simply just as important.   

By not eating enough calories, you will not allow your body to build muscle. On the other hand, If you are consuming too many calories, you will gain fat and lose the shape of your booty.

Fruits and vegetables are excellent nutrition sources. Not only are fruits and vegetables lower in calories, but they are also high in micronutrients. If you are not getting enough vitamins, you are more prone to getting sick.

Protein helps you grow, repair and maintain muscle. It is important to be cautious and to not over eat these food groups. While chicken, milk, and beef can have real advantages in their high protein, these foods can also be very high in fat. Fat should not be disregarded entirely, as it keeps your testosterone levels higher, and certain amounts of fat are essential to the body. 15-30% of calories should come from fat. Also, a healthy dose of carbohydrates is crucial for providing the body with the energy and fuel it needs.

We believe, and medical studies confirm, that the real way to lose weight and keep it off is to keep a food diary that tracks all of the foods you eat. Gimmicky devices and fad diets just don't work.,We use a free website, and mobile app called  MyFitnessPal makes calorie counting and food tracking easy.

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5 Exercises That Will Help You Grow Your Booty!

If you want a glamours booty, incorporate these 5 exercises into your workout routine and you will be one step closer to having the booty you have always wanted. Make sure when doing any of these exercises that you concentrate on targeting your glutes rather than your quads


The back squat is the chief of all booty exercises. You needn’t pack the barbell with as much weight as possible, simple body weight can be extremely effective..  The key to building a beautiful booty is in utilizing the correct form.

First, place the barbell on your traps (we do not suggest using the Smith machine) and stand with your feet slightly over shoulder-width apart. Push your booty back as if you were sitting on a chair.

Utilizing your hips rather than your knees while pushing up, will activate your glutes, hamstrings, adductors, and lower back. Push up through your heels on the way up.

Glute Bridges

Glute Bridges are an excellent exercise if you're looking to build a firmer behind. Glute bridges can be a little uncomfortable in the gym, but the burn you will feel in your glutes will help you ignore any of these issues.

Sit on the floor with your heels on the floor and a  barbell over your hips. Place your upper back on a bench. Pushing through your feet, extend your hips upward as far as possible. Slowly lower your hips back down until your butt is on the ground. Increase the weight as necessary.


Correct Deadlift form starts with the weighted barbell on the floor. With a firm grip, pull the bar upwards until you’ve locked your hips and knees. Return the bar to the floor by first moving your hips back and then bending your knees until the bar is touching.

Make sure you keep your spine in a neutral position. Arching your spine during heavier Deadlifts can threaten for your back by compressing your spinal discs which can result in injuries such as a herniated disc.

Kettlebell Swings

Kettlebell swings are an amazingly versatile exercise. Kettlebell swings can help to improve your squat, deadlift, and hip thrusts quite quickly due to both end-range hip extension prowess superior and hip hinging coordination.

Your starting position should be a standing plank.  Imagine being in a front plank, but standing up.

The second position a hip hinge. Your knees should be soft, but not bent as they would be in a squat position.

Place a small foam roller behind you, if your butt touches the foam roller and if the kettlebell hit the foam roller while swinging you are squatting too much.


You are in control as to whether or not you exercise and how you choose to eat.

Overall body shape and metabolism can be affected by genetics. Fortunately, exercise can boost your metabolism and using applications like MyFitness Pal, can help you understand your caloric intake and your base metabolic rate. (you may want to explain what this is - BMR)

Just remember -  with the right food and exercise you can to can build the big booty.

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