Build the Perfect Peach
Booty work, booty work, booty booty booty work.
Every woman wants a butt nowadays. We constantly see all these beautiful women on Instagram and plastered all over social media with phenomenal bodies including a... you guessed it, BUTT. We also live in a time where a family like the Kardashians is around and are straight up known for their curvy bodies and have built an entire empire around it.
On another basis, the fitness industry has been completely compromised by social media. Women with naturally great genes, or those who have had a little help from surgery that just happen to have the “ideal” body, gain followers over Instagram, then post all these BS workouts that definitely did nothing to help them attain the body that they have. Well, for the followers and viewers of these posts, it changes their perspective on how to properly exercise and achieve their goals. Every day even when I’m scrolling through my feed, I see posts of photoshopped women hyping up exercises that 1) do not do what the influencer is saying it does, 2) honestly look ridiculous half the time, and 3) really doesn’t help build muscle at all. I have even seen influencers selling workout programs, which based on what I’ve seen on their instagrams for what those programs include, is certainly not ideal. I have studied countless hours on exercises and building muscle, however, for the “average Joe,” they don’t know that those exercises are crap, they just see this beautiful woman with a great figure claiming that she got her body from doing these exercises.
With that said, I would like to talk about proper booty-building exercises and a couple other things that I am commonly asked about.
HIP THRUSTS ARE A MUST. You will not build a booty from doing squats. You will build muscle in your quads, strengthen your core, but realistically, no matter how many squats you do, you will not see a significant difference in the glutes by doing these. Hip thrusts, in my opinion, as well as the Glute Guy, Bret Contreras’ opinion, are the most efficient way to build your butt. With proper form, you can load quite a bit of weight and have it almost completely isolated within the glutes as you lift. I mention Bret Contreras because he has been in the industry for years and years and is considered by many to be the world’s foremost expert on glute training. He has years of research to back him up on how glute thrusts are the best way to build a booty, let alone the plenty of clients that are living, breathing, physical proof that this is the way to go. I highly recommend for anyone to look at and follow his Instagram page if you don’t already because he is highly active, and posts a ton of great information. He is my ultimate fitness idol and I have such a strong admiration for all of his knowledge.
Back to hip thrusts… Many gyms have a hip drive machine if you are not comfortable using a barbell. However, This does not benefit your body’s basic functional movements, so I insist on getting comfortable with using the bar bell. Once you figure out the motion, start with a low weight. This exercise puts a lot of strain on the spine, so you don’t want to load up the weight if you are not doing it correctly. Start with even just 10s on each side of the bar and you can honestly still get a fantastic burn from it. That being said, do not neglect you squats! While they may not get you the results you are looking for, they work so many different muscles and help with functional movements, so you would be doing yourself an injustice by neglecting them.
Deadlifts are a fantastic full body lift. But, on topic with this blog, they are a fantastic booty building exercise. The nice thing about these is that there are countless variations, and they all target the glutes substantially.
I will say that proper form is key for deadlifts. It is incredibly easy to get hurt, especially if you are trying to lift a great weight bearing load. So, I have a couple tips to ensure proper form. Keep your core “tight” the whole time. This should be contracted before even picking up the barbell as if you are anticipating someone is about to punch your stomach. Keep chin low, you don’t want too much pressure on your spine as it is already taking the impact of the load. I find it best to look down about 2 feet in front of my feet. Looking up extends and pulls on your lower spine which as you can see in the diagram above, already had plenty going on. Keep a neutral back!! So use a mirror to make sure you are not over or under arching your back. To get a feel for it, try just deadlifting the bar with no added weight nice and slow for 10 repetitions before adding weight.
Another great thing about deadlifts is they target a lot of women’s “problem spots”, or the common places women carry weight, or what many call a “muffin top.” With the hard activation of the core for the entirety of the lift, you are strengthening your lower and center abdominals (lower belly). Because of how the weight is lifted, and weight the load is carried, your lower back is being strengthened and “toned”. Your hips are moving and working, so that also means your adductors are as well. So inner thighs, which is where I personally carry a lot of my extra weight, are being worked and strengthened
*Pro tip: Sumo deadlifts will activate the glutes and adductors more than standard deadlifts.
Such a common misconception is that weight lifting doesn’t burn fat, it just builds muscle. This couldn’t be more false. Someone could be on a complete weight lifting regime and still be burning a significant amount of fat. A simple cardio plan will burn fat, sure, but you will not get that “toned” look that so many women aspire to have. You can also find a balance system between the two so that you get the best of both worlds, but I think it is very valuable to continue to build strength and build muscle. I hear out many women with the fear of becoming “bulky” or masculine looking, but I will tell you now that is a very invalid concern. The women who do choose to attain the very muscular look train much more, much heavier, and are eating extremely strictly to drop their body fat. In reality, you would have to go to extreme measures to get to that point. Weights are not a bad thing, ladies!
The last exercise I would like to mention in this blog post is lunges. This is another great exercise with plenty of variations to target different muscles. In basic form, these are the muscles that are activated:
I highly recommend lunges because not only do they assist in building that bootayy, but they are a basic functional movement. Functional movements are motions you do with your body in an everyday basis. So, imagine going up and down the stairs, picking up a laundry basket, or even getting down to scratch your dog’s belly. They are movements you naturally do in life! So, If you put time into strengthening these movements or perfecting them, you may notice everyday life getting easier.
It is important with lunges to make sure you do both legs equally, so alternate them, or keep count. But again, keep your core tight, and let your legs do the work. With every one of my clients, I put some variation of lunges into at least one of their workouts every week. They are so great for extending your hip flexors. working your quads and mammies equally, and they can even help strengthen weak knees with proper form and progression.
Well, ladies and gents, this is all I have for you for right now on how to grow your perfect peach. I hope you were able to find this useful! Please sign up for my newsletter via LaurenTrenkaFitness.com and don’t hesitate to reach out with any questions to be answered by yours truly! Check back for my next blog post!