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  • Jaz Ellery

HOW TO GROW A PERKY BOOTY

Updated: Jun 3

Want to tone & shape yourself a perky peach? No worries! By the end of this blog you will have my 5 top training principles that are going to aesthetically tone your booty to perfection!


Ok, to tone that peach there are a few principles you need to know:


Just before we get started:

Booty Slang:

- Booty, Peach, Perky Peach, Glute, Glute Meid


Meaning - GLUTEUS.

- The gluteus consists of 3 muscles that make up your buttox (or boootayyyy)

1. gluteus maximus

2. gluteus minimus

3. gluteus minimus


PRINCIPLES YOU NEED TO KNOW


1. PROGRESSIVE OVER LOAD is needed to grow a muscle. Don't be scared of lifting weights!


To build a toned booty, you need to GROW the glute muscles.

To grow / build muscle you need to be constantly challenging it with progressive overload, so that as you get fitter, you are still challenging / growing the muscle.


There are a few different ways to apply the principles of progressive over load.

You need to increase the intensity, duration or weight, or a combination of these 3 elements.


2. ALWAYS ACTIVATE your glutes before doing your heavy strength work. I love to use bands to make sure that all glute muscles (including glute medius) is engaged before lifting.


This can also help to do before you squat / lunge / deadlift on leg days to ensure the biggest muscle in your body (your glutes, aka booty) is doing all the work it should be. If you glutes (booty) is under-active you are more likely to be taking the load into your hamstrings or lower back muscles, not ideal for your booty gains and can often lead to injuries over a long period of time.


3. ISOLATE YOUR GLUTES - To grow your BOOTY you need to ISOLATE your booty muscles and not just work your legs!


Eg: do specific glute exercises! Some great ones are: hip extensions, single leg hip extensions and glute medius band exercises are a great place to start.


Note ** An 8-12 rep range is for hypertrophy (growing muscle) so aim for at least 3 sets of each exercise and 8-12 reps.


4. YOU MUST TRAIN & HAVE THE CORRECT DIET TO SEE RESULTS


To grow booty, you need to incorporate a strength training & a diet that allows you to GROW muscle.

You must be eating enough protein throughout the day. See protein calculator HERE

for your protein requirements.

Remember your body can only absorb 25-35 grams of protein per sitting. Therefore eating protein more regularly instead of overdoing it in one meal is better.

* Please note 100 grams of chicken = approx 27 grams of protein.


Eating protein regularly throughout the day will ensure you do not go into a catabolic state (where your body starts to break down muscle) - key to muscle growth!


Also ensure your caloric intake is not too low as your body will end up burning off muscle.


5. TRUST THE PROCESS & COMMIT


Train / Isolate your glutes 2x week.

You can set your glute days in with your leg day.


For my leg days I usually begin with glute activation (band activation exercises and hip extensions). Then heavy legs & glute work for the majority of training and finish with a few isolated glute / glute medious exercises to 'burn out' the glutes.


Remember to GROW glutes you need to be lifting HEAVY, and with correct form. If you are not sure, seek out a trainer. Knowledge is an investment, don't be scared to start!


You will need to commit to this for 4-6 months of consistent training.


Make sure before you begin you take before / after pics so that you can see your progress!


GO GET IT BABES!!




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