Instructional videos included!
Yep! That’s my belfie!
After losing the pregnancy weight after my second child I looked over my shoulder and wondered…”where did my butt go?” So basically, I was starting from scratch to build my lower body, which is why I went with the name “re-build” for this particular workout.
I attached this article that I stumbled upon on Yahoo because the author did a really good job of describing proper form when doing squats. He gave much more detail than I did, so read it if you need it for doing the exercises listed below.
I’m sick and tired of all the meme’s about having or not having a big butt. To put it simply I feel that women should work their lower body with resistance training for the simple fact that it’s good for your body. You should work your glutes to help strengthen your legs and back. You should work your hamstrings to prevent knee problems in the future. Plain and simple. By doing this I guarantee you that it will result in a backside that YOU find more aesthetically pleasing. No, it wont look exactly like the chick in the picture you see on Instagram or on Pintrest. But who cares! She’s probably been photoshopped and filtered and doesn’t truly look like that herself.
I train my lower body twice a week in the off season and twice sometimes three times a week during competition prep. Everyone has certain muscle groups that respond quicker than others. For me, my lower body is much more stubborn than some of my other muscle groups. You might be one of the lucky ones that only has to work your lower body hard once a week to see significant progress. Here are a few tips I would like to give to anyone really wanting to make progress with their lower body.
1. Have the right expectation
Don’t believe the ads you’ve seen on TV about how one woman completely lifted and sculpted her butt in 30 days. I’ve been working on mine for almost two years and my lower body still doesn’t reflect the hard work that I’ve put into it. Many of these women that you see in fitness magazines that actually DO have a stellar lower body have spent YEARS making it that way. Be patient but be consistent. You WILL get there. Focus on progress, not perfection.
2. Don’t be afraid to really push yourself
Your lower body is a very strong group of muscles. They hold up your entire body all day long, right? Don’t be afraid to work them hard, and often. If you experience major soreness from a lower body workout take 48 hours for rest and recovery then jump right back in and be ready to work them out hard again. If you work your quads, hams and glutes to the point you feel them burning during your workout, that’s a good thing!
3. Proper form is more important than heavy weight
Especially with squats FORM IS EVERYTHING! In this video I went with lighter weight, higher reps and sets. By doing this I can keep major focus on my form and I always experience soreness after. Use the whole “mind muscle connection”. Always think about the muscle group you’re working and squeeze those muscles. Keeping proper form will prevent injury. No one can be consistent with training if they’re always being sidelined from injuries. Starting out, go with a weight that challenges you, test the weight with a few reps and see how it feels. When you find that those exercises and weight no longer make you sore, it’s time to increase your weight. This is the Butt workout I did last Friday. I’ve named Fridays my “butt day”. So, here you go! I hope you find this helpful.
Stationary Lunges-4X12 (each leg)
Smith Machine Donkey Kicks-4X12 (each leg)
Feel free to ask questions & stay crazy, healthy and happy!