BBD: bigger booty plan

So you’re looking to squeeze that bump-bump-bump into something spicy for warm weather season, here’s some tips.

1) start with a stretch. Yes ladies, stretching out your legs and lower back actually increases your range of motion. Increasing your range of motion activates all your muscles in your targeted and surrounding areas.

2) next “kill” the quads and then your hams. Literally wear out your quadriceps which often times takes a beating on leg workouts. Tiring them out forces your hamstrings to pick up the tab and your Hammies will sure fire your glutes into action.

3) pop & lock: Just when you think you can’t anymore, oh no! It’s time to pop & lock. Great pop & lock exercises are Deep Squats (passed 90 degrees), Deep Lunges or high step-ups. All of these will activate your glutes and prepare for phase 4.

4) “sculpt it and it will come” Like a master sculptor carving out his master piece out of clay, sculpt your buns out of flab. Please leave your Jane Fonda moves at the door; Glutes are a muscle so to engage in hypertrophy, put some weight on that. Cable machines are phenomenal for this so if you got them or get to them, then do it.

Obviously we all focus on getting tighter & rounder glutes in swimwear season but a huge task is giving the booty a little love all year long.

The Bigger Booty Diary

I know what I want and I’m going to get it; mark my words.

Not that my rear is flailing in the wind, it’s not. It’s an average size derrière, but who the hell wants to be average.

I want to be plump, suckle and voluminous. I want to fill my jeans, shorts and skirts with a nice round tight Glute. I’m sure my man won’t mind this either. :)

Of course with a nice round brown comes the need for a sexy back, defined yet feminine. From the side profile, who wants to see a chockfull of gut, so we’ll keep the waistline tight too. Nothing serves a woman better than strong shoulders, as it diminishes the appearance of a wide waist and caps off the coca cola bottle shape.

So what’s my method to making this happen?

4 weeks of training: call it Bikini Ready all you want. But 4 weeks to a bigger booty sounds good to me.

Weight Train 3x a week: hybrid exercises (multiple joint exercises in drop sets, using KB & DB & Smith)

Sprints 3x a week: backwards, intervals and LRLR Bounds. Nothing impacts my legs shape better than sprinting coupled with Squats.

Boxing 2x a week: whittle the waist line and sculpt the back

Hot Yoga 2x a week: to increase flexibility and range of motion.