Booty Building 101

So today finds me holed up at my favorite coffee cave enjoying the place being relatively quiet and attempting to get a post written for you guys. I left the house ’cause I was to distracted by my new obsession…er… “hobby” …. of my various furniture projects I’m working on.

If you missed out on what I’m up to on that topic, find it here in my Monday Musings post.

It’s hard not to be excited at the vision I have for some of these things and per my “go get ’em and take charge nature” I could just spend all afternoon looking like a bum in ratty clothes covered in dust from sanding and a paint brush in the other hand.

Ah… but then there’s the other things I must do… like write… and deliver other productivity.

Ok, on with the show!

Today boys and girls we’re gonna talk about the back of you, your glutes, your butt, the “what keeps your jeans looking good” part of your anatomy. In todays lingo, your booty.

Yeah.  Booty day.

My readership has just expanded.

Have you ever seen the movie Shrek? Donkey, one of the characters breaks into this song… “I like big butts and I cannot lie”….



ok the song itself is a little…you know.. not what I’d recommend to my mom to listen to, but the song became a catchy tune with that movie. As you can imagine donkey was expressing his er…appreciation… of a round, strong backside.

donkey butt


It’s no secret the booty has come into the spotlight.

Recently, I’ve had convos with young women asking what they needed to do to build/enhance/grow that part of their physique.

Fitness and health magazines, online articles etc all offer a plethora of tips to build that body part. And it’s not just limited to the female gender, guys don’t want to be left out either.

First, let’s understand something

Your butt isn’t just one muscle that you need to shape up. It’s actually made of three different muscles and they all need to be worked for that ultimate round shape and lift.



Yeah I’m gettin’ all science(y) on you here. If you wanna build your butt, know what you’re dealing with.

What I see and hear the most from people is the “oh, I just need to start doing squats!” and with that assumption they think that will magically deliver new found curves and tighter jeans.

Oh if it were only so easy.

Squats ARE great, and you should do all kinds of varieties of them but you need to know squats are also very quad dominant too, so without balance and a variety of exercises you’ll work on your butt but can potentially really build your quads too ( those muscles in the front of your thighs) and give you some developed legs.

Many exercises for the butt also tend to bulk up the thighs. Now I don’t really mind having strong powerful legs like that but if you are wanting to accomplish a goal of building your butt, you will want a variety of exercises to reach that goal.

It’s gonna take work

I hate to break this to you but it’s gonna take work. Dedicated work. And eating enough good quality food to build muscles. And doing specific exercises to get it done.

Doing 25 squats two or three days a week, sorry, that just won’t cut it.

And it will take time.  Rome wasn’t built in a day 😉

Well come on, tell me what to do!

First, decide if you’re gonna commit and be disciplined to focus on it. Then decide that you are willing to work for it.

There are a few activities you can engage in that might help you with your goals.

Cycling, running, and hills sprints are not only cardio, but can do a heck of a lot for the lower portion of your body.

Cycling, running, and hill sprints have built strong lower body muscles. Hills, no matter on foot or bike, deliver a lot of booty working benefits.


I almost feel like I’ve cheated sometimes since the muscle I’ve built is a by product of sorts from the activities I do. 😛

Some handy do it yourself at home ideas…

Squats ( all variations) lunges, jump squats, deadlifts, bridges, single leg bridges, donkey kicks, but I think my all time favorite that is really a lot of bang for my work out, is the single leg dead lift.

I love it because 1) it is great for your balance 2) it totally isolates one hip and you have to keep your core tight and engaged so all the work is being done on that one side.

If you want to up the game, hold a dumb bell while you do it. I use a 35lb kettle bell and do 4 sets of 10.

Start with no weight to get used to the movement and keep your form correct. You should really feel that whole hip tight and isolated as you go through the hinging motion.

Below are (what I believe) are lots of good moves to target all three muscle groups.




Alrighty, there you go. Some of my favorite moves you can do at home to build your muscles in those lower regions. Just remember, it will take time and consistency.

Well wait, consistency is important in anything to have success, isn’t it ?

Just remember to go slow, don’t over do to allow your body to get used to new movements, and gradually add on more reps. Make sure to always keep your tummy pulled in tight ( think sucking your belly button to your spine) if something hurts stop. Nothing should hurt in a painful way but if your form is off it, you will feel it.

Mix and match the exercises above to make a plan that you enjoy.

Do you do specific glute exercises? If so, what’s your favorite ?


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8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

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