How to Grow a Bubble-Booty

Now, if you knew me previously, I have never had a small booty. But, when I lost all the weight, I lost my booty, too! Apparently, larger booties are trending now, so here are a few exercises that will target your glutes!

I tend to focus on targeting my glutes 2-3 times per week, and legs 3-4 times. Some of my work outs are more structured towards a specific muscle group, however, I try to do opposing muscle groups. (I also go to the gym at least once a day, sometimes two).

With deadlifts, squats, and Smith machine hip thrusts, make sure you are squeezing your glutes! To prevent injury, also make sure to keep your back erect. You are not working your traps, so do NOT arch your back. Positioning is important when targeting muscle groups!

For these exercises, I like to do drop sets--begin with higher weight, low reps, and then decreasing my weight and increasing my reps with each set until failure.

Post work out, I will immediately consume a whey protein shake, and approximately 30-45 minutes later, I will eat a high protein, (complex) carb-filled meal. I feel that carbs help my muscles look fuller. For example, I will eat a boneless, skinless chicken breast, with a slice of whole wheat bread and a baked sweet potato. This also depends on the time of day--morning work out or evening.

https://www.youtube.com/watch?v=QEB9lxhJk1Y