Everybody wants…no…needs a bubble butt! We’ve got booty-building workouts that will give you the bubble butt of your dreams. 

In recent years, body shaping has become all about the butt! Gone are the days when plank-flat bums were the thing to have. As we start to embrace the female form in all its glory, everyone wants a bubble butt! 

There are so many myths around the type of people that can and can’t have bubble butts. Some say you’re either born with it or you’re not. Really, that’s just not true. 

While, depending on your build, your butt will always only shape to your own natural stature, you definitely don’t have to live with plank-butt for the rest of your life just because you were born with one!

Build That Booty 

In the fitness industry, when we talk about butt building, we refer specifically to a set of muscles called the glutes. 

The glutes are the largest group of muscles in the body. They also play a really important role in more than just how good we look in a pair of jeans. Glutes help us move and they stabilize your body so you can remain upright. 

This group of muscles is made of three primary muscles and six secondary muscles, all of which work together to support functional movement. One of those three primary muscles is what gives our booty its shape—the gluteus maximus. 

Booty Gains and Fat Losses 

So, now that you know the shape of your butt is actually determined by muscles, I’m sure it’s going to be no surprise to you that to get the bubble butt of your dreams, you’re going to have to use some weights in your training. Weight training builds and shapes muscles. 

This process is really similar to what you see happening with your biceps when you focus weight training on your arms. Notice how your bicep muscles grow and shape in a rounded form? Well, that’s what we want to achieve with our glute muscles too. 

The great thing about glute training is that it doesn’t just help to grow muscles. The exercises I’m going to be recommending here are also phenomenal at burning calories, so not only are you shaping those glutes, but you are reducing the jiggle by burning fat. Of course, we want a shapely butt, but uber-jiggle is not exactly the ideal. 

The Importance of Warm-Ups 

I cannot overstate the importance of warm-ups, especially when you are going to be doing weight or muscle training. The easiest way to take yourself out of the game for a long time is to work your muscles hard when they’re cold. 

How you choose to warm up is totally up to you, but it should be some form of slow- to moderately-paced exercise that gets your heart rate up and blood pumping to your muscles at a faster rate than when you are in a sedentary state. 

About 5 to 10 minutes of brisk walking, bike riding, or rope jumping is perfect to warm up and get ready for your butt-boosting regimen. 

Booty-Boosting Workouts 

I’ve put together five different exercises you can do that are proven to work those glutes. Keep in mind that in many glute exercises, you can use your own body weight to build that butt; you don’t necessarily need to use actual exercise weights. That means you can really do these exercises anywhere and you don’t have to wait for butt-day at the gym. 

Sexy Squats 

If you add only one booty builder to your routine, it had better be the humble squat. Squats also help improve your flexibility and work your cardio system. 

I recommend starting your exercise routine with squats because it really helps to get your whole body working. It’s sort of a next-level warm-up activity. Try to work toward 25 squats per repetition (rep). Eventually, your end goal should be four reps of 25 squats each, but if you’re just starting out, definitely work your way up there. 

As you descend into the squat position, squeeze the glute muscles so they really start working. The key here is to focus on your form and not speed or anything else. When doing exercises like this, form is everything, because it’s the only way to make sure you are really working those muscles. 

Quad-Less Lunges 

One of the things I hear a lot from my clients is that they put up with plank-flat butts because they’re scared of developing enormous quad muscles as a result of glute exercises. 

Honestly, if you’re not a bodybuilder, this could be a valid concern. Yes, we want the bubble butt, but we don’t want to look like we could kick start a Boeing, right? 

Well, thankfully, I’m happy to share with you the secret I give all my clients. You can build great glutes and not simultaneously develop enormous quads. You just have to know how. 

The key is making your exercises high and wide. So, no matter what exercise you’re working on, if it’s glute-related, take an extra wide or extra high step to avoid placing your body weight on your quads. 

When doing lunges, for instance, which are great for glutes, take an extra wide step to avoid working your lower legs. You can also change your lunges up by creating an elevated platform and lunging by stepping down instead of horizontally. This will help to increase your range of motion as well as work so many more aspects of your glutes. 

Build a Bridge, and Glute Over It 

Let’s face it, we all spend a lot of time sitting down. We sit for work, while we’re driving, and even when we are enjoying leisure time for the most part. As a result, our glute 

muscles are pretty weak and this results in us overusing our other muscles when we exercise or just generally exert ourselves on a daily basis. 

So, working on building our glutes is not just for superficial purposes; it really can make us stronger and help to avoid injury in other muscles. One of the easiest ways to do this is by using a glute bridge. 

Sit flat on the ground with your upper back supported by a bench. Your knees should be bent and your feet should be flat on the ground. Then, start to raise your pelvis off the floor by squeezing your glutes until your pelvis is in line with your hips, knees, and shoulders. 

You should only be using your glutes to lift your pelvis off the floor and no other muscles. It definitely takes some practice, but with focus and repetition, you will get it right. 

As you get better at this exercise, you can also use weights placed on your hips to increase the resistance. 

Saucy Single-Leg Squats

As I mentioned earlier in the article, our glute muscles are used to help keep us upright and maintain balance, so exercises that purposefully put us off balance are a great way to work those glutes. 

Single-leg squats are one such exercise and the key here is focusing on your balance and form rather than trying to do more of the squats. Single-leg squats are pretty challenging, and if you need to do these in front of a wall and just barely touch it with your fingertips for balance at first, that’s totally fine. 

This is one of those exercises where practice makes perfect, and it will take some time for you to get it right. Essentially, you want to pick a leg (alternate, of course) and tuck it up as far as possible, then squat down as far as possible on the leg you are working. Focus on using your glutes to complete the motion and not your leg muscles. 

Shifting Split Squats 

Glute exercises are best done using your own body weight, and in this glute exercise, you’ll use your body weight to the greatest effect. When performing these squats, you’ll want to distribute your weight normally on the descent. So, you are allowing your body weight to rest on the full plane of your feet—toes, ball, and heel. 

The shift and split comes when you ascend. On the ascent, you’ll shift your body weight to your heel only. This does two things:

  • It increases the amount of weight, and therefore, the amount of work, that your glutes need to do to achieve the ascent. 
  • It puts you off balance so your glutes have to work harder to keep you upright and achieve your ascent. 

Bubble butt incoming!

It’s a Wrap 

We all have to work with what we’re given and not all of us are born with bootylicious bums, but that doesn’t mean you can’t have one. 

We also need to be realistic and understand that our bodies are different, so your bubble butt may not look like someone else’s, and that’s okay. You’re aiming for curves, and just because your end result is not exactly Kardashian-esque, that doesn’t mean you’ve done anything wrong. 

The key to a great bubble butt is burning fat and building the right muscles. Check out our article on how to burn fat in just 30 minutes and be sure to combine the exercises I’ve suggested here with some of those to achieve the bubble butt of your dreams. 

Check out this great video  https://youtu.be/Vt7X4muEcpw  

The Coach xx