Last Updated on April 22, 2024 by Ryan
For years, breasts were the main focal point. Everyone wanted voluptuous breasts that would play peek-a-boo out of the top of their tops. But not anymore. While it’s still a-okay to have breasts small and big, the big topic of 2022 is getting the perfect booty.
But how? If your “New Year, New Me” goal was to gain some padding in the behind, you need to know how to do it right. It’s so much more than just squatting (although that is a significant part of it – sorry, not sorry). Things like nutrition and cardio will also be a must-have on your journey to a tight booty.
Are you ready for the challenge? Let’s dive into the top exercises and tips for a perfect booty.
Perfect booty: Glute Exercises
The first step towards an attractive booty is to perform glute exercises, with or without weights. However, if possible, we recommend using weights. This will give you the added resistance that can lead to a tight booty in no time.
Don’t worry – we won’t be doing any eccentric workouts here. We like to stick to the basics as much as possible. Why? Because they work. Sure, you might see some people doing some outrageous-looking or complicated moves, but those aren’t necessary, especially in the beginning.
Squats
We hate to break it to you, but you’re going to have to do squats to achieve that perfect booty and body. But don’t think that you’re stuck with just a single type of squat. Did you know that there are over 20 types of squats out there? No boredom here, gal pals. Here are just a few to get you started.
Basic
Place your feet shoulder-width apart. Bend at the knee and stick your booty out, ensuring that your knees do not pass over your toes. Go as low as you can, then push your body back upright. Continue until you’re happy. Use weights or resistance bands!
Wall
Some might refer to this as a wall sit. When performing this exercise, use the same starting position and technique as a basic squat. However, have your back pushed up against the wall for stability.
Pistol squat
Also referred to as a one-legged squat, this squat will require you to perform a regular squat. When your knees are bent, lift one leg off of the floor. Continue to another squat and switch legs.
Plie squat
You don’t need barre exercises to get a tight booty. Just perform a plie squat (or sumo or wide-stance squat). Simply place your feet wider than shoulder-width and bend at the knees.
Jump squat
If you’re a fan of cardio, you will love the jump squat. Do a squat like normal, but instead of standing in your starting position, you will propel yourself into a jump. Land in a squat, if you can. (This may need a little practice to achieve).
Lunges
Getting a perfect booty doesn’t equate to endless squats. You can also perform lunges too. Much like squats, there are variations of lunges to keep you interested in your workout. Again, you can use weights or resistance bands to enhance your workout.
Normal lunge
To perform the basic lunge, stand up straight. Take one big step with a single leg. Land with both knees bent at a 90-degree angle. Push off the foot until you’re standing upright. Then, switch to the next leg.
Walking lunge
A walking lunge means that you won’t return to an upright position between sets. Instead, walk across the room, going from one leg to another in a lunging position.
Curtsy lunge
Instead of going forward and backward with your legs, the curtsy lunge requires you to move your elegant diagonal angle behind the other. Think of making your legs criss-cross and bending both knees at a 90-angle.
Bridges
Last but not least is the classic bridge. The bridge workout is great for working your booty and core. Aren’t complete workouts the best? I sure think so. Here’s how to do it.
- Lay flat on the ground with knees bent.
- Lift your hips up off of the floor and hold.
- To take this exercise to the next level, consider extending a single leg outward while holding your hips up. Then, release your hips back to the floor. Continue the workout with the opposite leg with each rep.
Don’t Skip Cardio
Many people aren’t fans of cardio, regardless of their body type. This is especially true when it comes to building muscle. Well, I’m here to tell you that cardio exercises can be a wonderful addition to your glute exercises. In the end, you’ll have less fat and more muscle, leading to that oh-so-sext apple bottom.
Machine – Elliptical and Bike
These exercise machines add some extra resistance in the glute area, which means you will be working on your tush while burning extra calories you don’t need. The result? A fab-looking pair of buns that can easily be an envious bikini booty.
HIIT
I am a big fan of HIIT because it doesn’t take a lot of time to complete yet leaves your body in a state of fat-burning that seriously helps achieve the perfect booty. There are a couple of ways to perform HIIT for your butt.
For one, you can stick to sprinting. I like to do 20 seconds of sprinting followed by 40 seconds of running. This combination is a killer, and I’m typically done in about ten minutes. Yet, it feels like I’ve been working out for hours.
You can also indulge in butt-specific HIIT workouts that utilize different glute exercises rapidly. For example, you might consider doing this:
- 90 seconds of walking lunges
- 30 seconds of squats
- 30 seconds of squat jumps
- 1-minute donkey kicks (right)
- 1-minute donkey kicks (left)
- 30 seconds of the glute bridge
- 30 seconds of curtsy lunges
- Repeat three times
Don’t hesitate to try out HIIT on other workout equipment such as the elliptical, bike, and Stairmaster. Equipment like kettlebells can enhance your HIIT workout experience and you can see faster results.
Nutrition is Key
You’ve heard it time and time again – “the perfect body starts in the kitchen.” Unfortunately, it’s true. You need to eat clean as possible. For example, plenty of protein, fruits, and vegetables. Need a little help? Here are my top four nutritional options.
Salmon
Salmon is high in protein, low in carbs, and low in calories. It’s the perfect trio, and it tastes delicious, whether you crust it with coconut flakes or turn it into a stir-fry.
Eggs
Eggs are so versatile, but they’re also highly nutritious. I try to eat eggs at least once a day, whether it’s an egg white omelet packed with veggies or an egg sandwich on Ezekiel bread.
Protein shakes
I know, I know, everybody says protein shakes. But they’re just so convenient and versatile! And don’t think you have to rely on protein powders, either. I have successfully used variants, such as mixed seeds and legumes, to up the protein without needing icky powders.
Final Words
Getting a tight booty isn’t too challenging if you’re prepared to stick to an exercise and nutrition routine. I recommend performing glute exercises like squats, lunges, and bridges, but don’t forget cardio’s importance. Clean up your diet, and you’ll be on your way to a perfect booty you won’t mind snapping a pic of for the ‘gram.
How can I get a bigger booty fast?
Exercises and Strategies for a Bigger, Firmer Butt
Jumping squats
Donkey kicks
Glute bridge
Weight training
Walking lunge
Single-leg deadlift
Clamshell
Banded side step
How long does it take to build a booty?
However, depending on food, exercise, and body type, some people may discover that it takes 10–12 weeks to detect a change in their glute development. You should exercise your glutes many times a week (2–3 times), and make sure you are consuming enough calories to create muscle.
How do I build the perfect glutes?
In addition to the glutes, other muscles such as the quadriceps, hamstrings, abs, and others are also worked during exercises like squats, deadlifts, and lunges. Exercises that activate the three gluteus muscles in the highest proportion are necessary if you want to genuinely develop a great tush.
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Meet Kourtney, a fashion and beauty enthusiast who tells stories through style. To her, clothing is a language, and every accessory adds punctuation to her narrative. Kourtney explores vintage fashion markets on weekends, blending classic with contemporary to create a signature style that reflects her vibrant personality. Beyond aesthetics, she's a passionate advocate for body positivity and inclusivity in fashion, celebrating diversity to ensure everyone feels seen and embraced.
