Thursday, 10 September 2015

Booty Workouts - Getting That Bubblebutt The Natural Way

Hi everyone!

Today I decided to talk 'BOOTY'. I get loads of questions about building legs and glutes, best exercises to work your bum, best foods to eat etc. so I thought why not answer all of them in one post. As a white Irish blonde chick, genetics were never going to be on my side for a ginormous bum. However after a few years of hardcore gym I've managed to build a little more than I was born with.



In the 90's it was all about boobs, but now in 2015 it's all about the peach not the melons. Common opinion from what I see is - the larger the bum, the better. Since quoting Nicki Minaj has always been on my bucket list.... 'my anaconda don't want none unless you got buns, hun'.

PAUSE. Take that quote in, then spit it back out. I want you to know why I think that song is a pile of crap, why I think Nicki's a hypocrite and why you really should not feel bad about the arse you were born with whatever the size it is. These days it seems like everyone has a big bum and all the ladies out there with regular size glutes are left feeling somewhat deflated (pun intended).

What I want to do is talk about growing your glutes naturally, applaud the ladies keeping it real out here and clear up a couple of misconceptions about what is real and what's fake.

What I want to show you is yes you can build your bum, but let's not have any unrealistic expectations here. It won't look like Nicki Minaj, it won't look like Kim Kardashian, it won't look like Khloe Kardashian, or Kylie for that matter (basically let's cut this short you will not look like most of the Kardashian's)..in fact it won't even look like half of the American insta chicks in their gymwear advertising skinny-something-Tea, you know why? Because their bums are NOT natural.

Nicki's song Anaconda basically insinuates that if you don't have an extra large derrier - men won't want you. Really, that's what she's saying. Ok so let's rewind a few years and look at Nicki before fame and after fame.....


Where's the buns? 

Now i'm not sure what gym she went to... but unless her PT is called Houdini, I don't wanna hear it. As you can see her legs are still slim. Her arms are still slim. There's no sign of hamstring definition or particularly big calves - but those Glutes have increased tenfold. Magical. 



Now IF you go gym to work on your glutes your legs will also increase in muscle mass. There are very limited exercises that completey isolate the glute without requiring legwork. Therefore, if you work your glutes, you will usually have strong hamstrings and quads to match... they really should not look like a peach attached to a twiglet like the above picture shows. NOT. NORMAL. 

Lets look at a few more familiar before and afters.... 

Amber Rose
Kim Kardashian 

Khloe Kardashian 

Iggy Azalea 

Kylie Jenner 

After seeing the pictures do you get the picture? 

Now don't get me wrong I'm not slurring these women, I don't like to hate on women or spread negativity. I'm not TELLING you they're fake, I'm just showing you visually and you can do the maths yourself. Surgery is an individual choice and I don't have anything against it. I may well want some in future. It's all down to the individual and who's to say what someone wants to do with their body is wrong? What I do have a problem with, is that there is a whole generation of girls growing up, looking in the mirror and thinking, why does mine resemble a pancake while everyone else looks like an inflated air bag?

Let me give you an example of a few women i'm pretty sure are natural and have built their glutes through hard work and good genetics.... 

Michelle Lewin

Serena Williams
Jennifer Lopez

Sue Lasmar

Look at their legs and how their glutes are generally in proportion to the size of their legs... look for their calves, quads, hamstrings... those legs require WORK! Now compare to how glute heavy these look......

Before
Kim Kardashian - After 

Khloe - After

As you can see Kim and Khloe both have the same size legs, relatively slim and lacking muscle... however their glutes are far bigger. 

I feel it's pretty hypocritical of me to sit here and dig up old photos of these women with before and afters without the slightest suggestion that I know what I'm talking about, so here's a few embarrassing pictures from my own memory lane to show you my body has changed over time through the natural way - lots of gym. I've tried to compare pics in relatively similar clothing to give you a good understanding as I know the stance, the outfits, the colours even can make a big difference. 

2008 Left - 2014 Right

2009 Left - 2015 Right

2010 Left - 2015 Right

2011 Left - 2015 Right

Now I am no 'glute doctor' or 'arse expert' but you can see there's a change between the pics on the left and the pics on the right. 

I joined the gym in 2007 and for a good few years I went infrequently maybe twice a week at a push, did a little bit of cardio, wandered round like a lost puppy, pretended I knew what I was doing. It wasn't until 2010 when I went to university that I actually started to take gym a little bit more seriously. As you can see by 2011 my glutes had started to take shape. 
If you compare my legs from the picture in the jeans, in 2010 I had 0 hamstrings and they were very Betty Spaghetti, but in the opposing picture in early 2015 they look a stronger with more muscle mass on my calves, hamstrings and quads. 

One thing you have to understand is changing your body and building muscle isn't an overnight thing. It takes time and dedication, you need to be prepared to completely change your lifestyle probably for a few years. Gym needs to become a place you enjoy being in, not counting down the clock to get out of. 

With that being said, I am never going to have a Kim Kardashian bum (and to be honest I don't want one) - but I will keep building on what I have through good diet and hard exercise. So if you're with me lets talk through how to get started....

DIET

I'm not gonna talk you to death about the science behind the human body, but in order for you to understand what you should be eating, I think it's improtant to understand WHY you're eating it. To build muscle you really want to make best friends with protein. Long story short protein is made up of amino acids. Amino Acids are essentially the building blocks of muscle in the body. Without Amino Acids its impossible to build, repair or even maintain muscle tissue. The only way to build a NICE big shapely bum is through gaining muscle.... Therefore you need protein. Get it? 

The best way to get protein is through your diet and high protein foods, but I also suggest investing in some good protein powder (I recommend MyProtein personally) and buying some good Amino tablets or BCAA powder (if you're really serious). 

High Protein Foods

3 oz. = 85g - the average size of a fillet of meat

Dairy
Meats
Fish & Seafood
Tinned Foods
Nuts, Veg and Grains
Greek Yoghurt 
23g per oz. Serving

Cottage Cheese 
14g per half cup

Eggs 
6g per large egg

Milk/ Soya Milk 
8g per 1 cup 

Steak 
23g per 3oz.

Minced Meat 
18g per 3oz. 

Pork Chops
26g per 3oz

Chicken Breast
24g per 3oz. 

Turkey Breast
24g per 3oz. 

Roast Beef 
8g per 3 oz. 

Chorizo 
21g per 3oz.  
Yellowfin Tuna 25g per 3oz

Halibut 
23g per 3oz. 

Salmon
23g per 3 oz

Tilapia
21g per 3oz. 

Tuna 22g per 3oz. 

Sardines 21g per 3oz. 

Lentils 13g per quarter cup 

Mixed Nuts 
6g per 2 oz. 

Peanut Butter 
8g per 2tsp 

Edamame 
8g per 1/2 cup 

Green Peas 
7g per 1 cup 

Quinoa 
8g per 1 cup 

Tofu 
12g per 3 oz. 




Exercise 
After Diet comes exercise... You need to really hammer those legs and glutes (but beware of OVER-training because that can be ineffective too). I've attached a few videos to show you some of the exercises I regularly incorporate to my training sessions to work the glutes, there are plenty more but I don't wanna bore you! 



Squats - start light and low, around the 20/30kg mark eventually build the weight your squatting and aim for 80 - 100 + kg that's when you know you're really on the right path! Increasing weight is great, but lighter reps with good form are in my opinion way more effective.        




As you can see here 70kg is still a good squat but compromises my form compared with the 40kg above video. I can squat up to 100kg but heavy heavy weights aren't really a favourite of mine, I like to stick to around 60/65kg and get nice and low, rather than 100kg and struggle. 




Box jumps are a favourite of mine, not only are they very high intensity so great for fat burning, they also kill the legs and glutes. Go for a nice high platform like this, or alternatively try it out with a lower box.... 




Here I used a box in my studio.... however you can use a wall, a bench any sort of ledge that gives you a bit of stable solid height. Just make sure you are jumping from a squat position into another squat position.                       



   
The initial kick back movement with the resistance band is amazing for the glutes, it's the same affect as doing donkey kicks but with far heavier than usual ankle weights. These two movements really focus on targeting all three muscles (gluteus maximus, medius and minimus). 


Good-Mornings and Dead-lifts are my two faves when it comes to working the hamstrings, and ... and if you didn't already know, I can't emphasise how important working your hamstrings are for getting that bubble-butt. Imagine that the hamstrings become a shelf to rest your glutes on. The more that shelf sticks out, the more your glutes stick out. 





This little combo shows you three of the most important bum building exercises in one - stage one stiff legged deadlift, stage 2 front squat, stage 3 good-mornings, stage 4 back squat. Remember - these exercises, practice them, get the form right and routinely DO THEM! Increase the weight, and you're on route to that juicy bum.


Lunge, lunge, then lunge some more. Lunge to the front, to the side, to the back. Lunge as you walk. Lunge on the spot. Lunge wide. Lunge narrow. Lunge with weight. Lunge without. Basically just lunge. They are amazing for building the quads and glutes, and generally just toning your whole bottom half.


Donkey-kicks are probably the number one killer for isolating your glute muscles. The beauty of donkey-kicks is you can literally do them anywhere any time because they don't require equipment. Always do bent leg, straight leg, and then the (dog-peeing) side leg before swapping to the other leg, then increase the reps each time you do them. For example start with 10 reps of each, then go to 20 etc. Also, add ankle weights to really challenge yourself.




If you want to get your squats in with your training partner without it being too painful, try squat ball throws with a weighted ball. Aim for 30 reps x 3, then in crease to 40 x 3, 50 x 3 etc. Increase the weight of the ball the easier you find it. 




Skipping is great for both your arms, calves and fitness level - but not so much your glutes. However the second exercise in this video, Squat Shuffles, are great for both your glutes, legs and overall fitness, and can be done anywhere any time. If short of space try jumping squats. 





Mess around with squats and have some fun, make it up, play about, incorporate you squats into arm exercises like I did here :) 

To summarise my top booty gain tips include: 
  • Eat lots of protein - especially after training
  • Focus on leg and bum exercises particularly - squats, dead-lifts, good-mornings and donkey kicks
  • Increase the weights you are training with the stronger you become
  • Don't over-train your legs and bum, try and keep it to no more than 2/3 times a week 
  • Remember this will not happen overnight
  • Invest in a good protein powder and some amino's
  • Ignore celebrities and the pressure surrounding big bums - it will go out of style and they will be lumbered with a diaper arse for good. The same way Katie Price has now removed her xxx boob implants, I predict will be what these girls are trying to do in a few years.... except silicon butt implants went out of style quickly, and injections and fat transfers are far more difficult to undo! (Uh-oh)
I hope this was of some use to you ladies (and gents potentially), if you have any questions let me know in comments. 

Lots of love,

Ciara 











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15 comments

  1. This has proper opened my eyes, here's me thinking wow how hard have these women worked for there massive derrières, turns out not one bit! Lol

    ReplyDelete
  2. Just done a combo of these exercises, love them!! It's 22:35 and I can't leave the gym!!
    Thanks :)
    Could you recommend how many reps of those exercises we should do?

    ReplyDelete
    Replies
    1. Hi girl! Always go in reps of 10 to start and then increase to 12, 15, 20 etc. and always do minimum 3 sets :)

      Delete
  3. Ciara it's Verity. I bloody love all your articles - you write so well!

    They are all interesting and full of handy tips.

    Hope to see you soon and thanks for sharing your wisdom (and your butt) xxx

    ReplyDelete
  4. This is a fantastic article that eased my self esteem. As a black woman it's expected that I should have a massive butt....I don't however I have been doing squats etc and I have seen some change in my legs and glutes.

    Thank you for the lesson on foods and your fantastic videos.

    I could go on and on....just know that I am grateful that I came across Sinead Harnett who is also amazing as she led me to you and your blog.

    Karen

    (new follower)

    xxx

    ReplyDelete
  5. I loved this! Gave me some inspiration for tonight's workout :)
    Thanks lovely xx

    ReplyDelete
  6. I've got the big butt thing down pretty good already... now I just need to figure out how to get bigger hips and I'll be allll set ;)

    ReplyDelete
  7. Great article! You made learning fun lol

    ReplyDelete
  8. Great article!! Thanks so much!!! (F.Y.I sir mix a lot was the originator of the "my anaconda don't want none...." line) Nicki steals booty cried and lyric cred!!!

    Thanks again girl you're inspiring

    ReplyDelete
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