How Do I Build A Bigger Booty?

Stay off the treadmills, ellipticals, stairmasters and cardio machines. They are contradictory to what you are trying to accomplish. Here’s the reason why treadmills, ellipticals and steppers give you a flat butt or “Nosatal” as I like to call it.

Your body uses the muscles in the butt and the back of your legs to propel you forward when walking or running. Now envision yourself on a treadmill. Though the movements you are making seem to be identical to walking or running in a park, something is very different. The ground is essentially pulling you forward. In this situation the muscles in your butt and hamstrings don’t have to propel you forward.

Over time if you are an avid treadmill runner or a Stairmaster enthusiast those muscles you thought you were toning back there are actually withering away because they’re not being used, allowing for some really saggy butt cheeks, hence “Nosatal.”

Don’t squat every single day. You need to rest in between squatting days because your muscles need time to repair. That’s why you experience soreness, because you’re literally breaking apart muscle fibers.

Those muscle fibers need to repair fully so that you’re able to go again and repeat the process, and if you’re not fully recovered that means you’re never going to see muscle growth in your glutes.

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Add resistance or weight. Air squats are great for beginners and to tone, but if you’ve been squatting for more than six months and haven’t noticed your butt getting bigger, it’s because you need to add weight. Your glutes are just muscles, and you have to add resistance in order for them to grow, the same way you would with any other muscle.

Warm up using a free weight bar with equal weight on each side. Start off at a weight that’s a challenge for you, but not too difficult, and continue using that for a couple of weeks. Stick to 12 reps.

Whenever you feel like you need more of a challenge, increase the weight gradually, but you should never feel like you’re straining. Your last two reps should feel like they are very hard to complete but not impossible.

Add more lean protein to your diet. Nearly 80 percent of weight loss and healthy muscle growth is based on what you eat, so proper nutrition is important. Add more lean proteins like fish, turkey and eggs into your diet.

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Don’t Squat Like This: Notice that she is lifting her heels, arching her back, and her knees are going way past her toes.

Do your squats correctly. Even if you’ve done 100 squats, if you’re not doing them properly, you won’t get results.

  • Your feet should be shoulder width apart, your spine as straight and neutral as possible, and your knees should never pass your toes.
  • Squatting should feel as natural as sitting in a chair.

Here is the correct way to do a basic squat: The spine is neutral, her weight stays in her heels, her knees don’t go past her toes, and her feet stay flat on the ground.

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