Along with achieving rock hard abs, getting a killer booty is high on the list of fitness goals for many women. While you may be content to simply spend hours of your day doing squats, the simple truth is that achieving the booty of your dreams takes a bit more work than just squatting yourself to death.
According to the bootylicious experts behind the popular fitness programme Tone It Up, getting a great booty can be achieved by following one simple three step formula.
Booty workouts 3X a week +
1 serving of complete protein within 30 minutes +
Consistency = Bootylicious
1. Booty workout
While most people believe that getting a great butt is all about squats, the truth is that getting a toned behind requires you to also have strong legs, things and lower back. Because all of your muscles are connected, it pays to do a good overall workout as this will help you to get better results faster. Exercises like stair climbing , deep squats, dead-lifts and lunges are all great for toning the booty area. Try making a DIY resistance band to use during your workouts to help you get better results from exercises such as sumo squats.
When you workout tiny tears form in your muscles and the aim of protein is to help repair these tears, overall helping your muscles to recover quickly and grow. Consuming a source of complete protein within 30 minutes of your workout will help to ensure that you are getting the most out of your sweat session. Try making a protein smoothie or even having a boiled egg. If you’re looking for an extra protein hit throughout the day, try these super high protein snacks that will keep you fuller for longer.
Above all, the most important factor in building the booty of your dreams is being consistent. If you only workout once a month chances are that you are not going to see the results that you have been dreaming of. Take some time to think about how many times a week you want to workout and then commit to making that happen. Three times a week is the ideal, but if you are super motivated another couple of light cardio days in there can be okay too. Just be sure to not overwork yourself and it is seriously bad for your body to not take rest days.