With the New Year upon us we all want to look our very best for those we care about and for ourselves. And this should continue to be what motivates you all year long.
Plumping up your booty is one way to really show off your work. There are many different ways this can be achieved, it takes some work in and out of a gym to reach this goal.
This article will take a look at some ways that can help you plump your butt in a hurry. Whether it’s performing a certain exercise on a weekly basis or eating certain foods daily, these tips will get you on your way to that pumped up behind in a hurry. SO without further ado here are 13 ways to plump your butt for New Years, enjoy!
13 Dumbbell and Barbell Work
Performing dumbbell and barbell work is pivotal when it comes to toning your glutes. Your muscles need resistance in order to build, that resistance can be used through barbells and dumbbells. Machines also serve a purpose but are much more isolation based which limits your motion to a strict and precise part of the body, as opposed to barbell and dumbbell work which engages your core and allows other muscles to work at the same time. This article will show you some other helpful barbell and dumbbell exercises to help tone your glutes just in time for the New Year’s celebrations.
12 One-Legged Cable Kickbacks
As I just said, machines still serve a purpose for isolation movements. This particular movement isolates the glute helping to not only to tone it up but also lifting it up. Contracting your glutes on the top movement is the key to this exercise. Your hamstrings are also activated during this exercise. Make sure to keep a nice and slow tempo while performing this movement. The leg raising will contract the glute muscle, adding resistance to it with weights will help to further tighten it up. Be sure to use this workout as a part of your weekly rotation. Isolation exercises are also needed in a program.
11 Find ways to boost your metabolism
If you haven’t already done so, check out my previous article discussing 15 ways to boosting your metabolism. Now you might be asking yourself what does the metabolism have to do with plumping your booty for New Years? Well, more than you think. A quick metabolism not only allows you to burn quicker but it also allows your body to turn mush into muscle that much quicker. So a quick metabolism basically speeds up the process to toning your glutes. There are several things you can do to speed up your metabolism like drinking green tea or consuming omega-3’s. Finding ways to boost your metabolism will put you on the right track in a hurry.
10 Leg Press
The leg press is one of my favorite glute exercises which primarily targets your hamstrings and quadriceps. What I love about this machine is the fact that it does not isolate one muscle, it is basically a 3 in 1. The contraction on the glute is very underrated when it comes to this machine. If you’re looking to plump that booty in a hurry this exercise can certainly get you there.
The goal of this compound exercise is to slowly lower the weight from the platform until your upper and lower legs make a 90-degree angle. Proceed to push back up to the starting position nice and slowly. Aim for 12 to 15 reps on this exercise, 4 sets.
9 Do not over do cardio
Overdoing cardio will only prohibit growth especially if you’re looking to grow that butt. Cardio is one of the biggest muscle killers out there, the mistake many people make is overdoing cardio which leads to burning the muscle that you worked so hard for. Doing too much cardio will ultimately tighten the glute while making it smaller causing it to stick out much less, if you’re intention is to grow your booty limit your cardio to 12-15 minutes per session at a moderate pace.
8 The sumo squat
Squat movements are essential when it comes to growing and lifting your behind. The sumo squat is similar to a normal squat, the difference between the exercises are differences in the stance. A sumo squat is to be performed in a wide-stance (hence the name sumo). Because of this different stance your inner thigh adductors are working that much more than a regular squat. Other muscles working include quadriceps, hamstrings, hip flexors, calves and of course your glutes. Be sure to go down and contract the glute very slowly. Aim for 12-15 reps, 4 sets.
7 Drink water
Do not overlook the effects of water on the body. Water can ultimately lead you to building that perfect booty much easier. It is important to remember that we are always losing water, whether it is through sweating or through respiration and evaporation from the skin. Water imbalances can lead to dehydration which can lead to further imbalances in the body. One imbalance is performance, which suffers during your workout with a lack of water. Be sure to drink the amount of water your body needs throughout the day.
Ideally, it is estimated we intake 30-40 ml per kilogram of bodyweight. So if you weigh 50 kg (110lb), ideally you’re looking at 1.5-2 L a day. Keep in mind around 1 L of water comes from food, so in all you’re looking at 3L of water a day. Use the calculation above to find out how much water you need according to your weight.
6 Glute Kickbacks
The advantages of a glute kickback are that they can easily be done at home or in your work office. You really don’t need any type of equipment to perform this effective glute exercise. When performing this workout it go for 15-20 reps, 3 to 5 times with each leg. Be sure to feel the contraction in your glutes when trying this exercise. This exercise can be a great way to continue to build those glutes through a busy schedule at work or school when you just don’t have time to get in a workout. Glute kickbacks done consistently can put you one step closer towards that plump New Years butt.
5 Cheat Meals
If you’re intention is to grow your butt, cheat meals once a week are essential. Constant dieting will leave your energy levels at an extremely low rate, it will eventually cause your system to burn out. Having a cheat meal will regenerate your system causing you to burn even more with this added fuel into your body, look at it as a type of reefed for your body. Cheat meals will also give your body much more to work with during your workouts in not only energy but muscle mass as well. Grow that booty, get in those cheat meals ladies!
4 Body Squat
Another exercise that can help you firm up and grow your glute outside of the gym. The body squat can be effective in a couple different ways. It can be a great way to learn how to do a proper squat without weight and it can also be used as a conditioning exercise during a super-set. Make sure to go nice and low while sticking out your butt for an optimal contraction. Doing this movement in the gym or at home will certainly put you on your way to building a perky butt right in time for New Years.
3 Do not under eat
Under eating will only prohibit growth and the repairing of your glute muscles. This is the worst thing that you can possibly do when trying to grow and tone your booty. The butt is a muscle, which needs food in order to properly build itself. Without feeding the muscle your work is essentially going to waste. A huge time to feed your body is after your workout. This is the time your body desperately needs food to support the work you just put in at the gym. Eating will allow you to properly fuel the muscle allowing it to grow and firm up properly. The next entry will take a look at which foods you need to intake following a workout that will ensure your booty is looking top just in time for the New Year.
2 Carbs and Protein after your workout
Carbohydrates and protein is an absolute must following your workout if you have the intention of properly growing and firming up your booty. Protein is meant to build and repair you muscles, while carbohydrates aid in growing and filling up the muscles. Having these two following a workout is optimal for growing that perfect booty you desire. I recommend you intake 20-30 grams of protein along with 20-25 grams of carbohydrates within an hour after your workout. Protein options can include chicken, tilapia, cod and salmon. Carbohydrate options can include small white potatoes, sweet potatoes, brown rice and wild rice. The more consistent you are with this dieting routine, this easier your goal will be to obtain in a hurry.
1 Barbell Squats
This is the most classic yet most effective workout out there in terms of building those glutes quickly. When performing a squat make sure that your back is up straight, then proceed do descend nice and slowly while sticking out that glute muscle. This workout is still one of the top when it comes to booty building. Be sure to challenge yourself with weight that you feel, don’t go to light. With more experience with this exercise you should be able to gradually increase the weight. This will help grow your booty even more. Make sure to keep track of how much you lift. Ideally go for 12 reps on your heavier sets and 15 for your lighter ones.
If you want to get that booty ready for New Years, get those squats in ladies!