When it comes to building your own curves, you’ve got three important areas to cover: Exercise, nutrition and sleep. They must all work simultaneously to get the most benefit. I am just a typical asian girl that’s meant to be stick straight. Curves just don’t come in my DNA. So yes, I may have some of that “grass is greener on the other side” vibes. But I’ll work for what I want damnit! The featured picture was my results in 30 days of this booty building obsession.
Here’s What I Discovered for Myself When It Comes to Building a Booty:
Exercise
You gotta work all muscles of your glutes with metabolic conditioning and strength training. So doing only donkey kicks or cable kickbacks are not enough but you must load your squats and deadlifts and add some agility drills in. Split squats and single leg deadlifts are a must as well. Another huge thing that most trainers don’t talk about is the connection of your lats and glutes. Your body works as a unit. Everything is connected. That’s why you’ll see mostly full body workouts on this blog. Check out my instagram for some moves. Bringing awareness towards my lats is relatively new for me and my own practice and it really does make a difference with how your glutes work and look like.
Nutrition
Eating carbs like white rice, pasta, bread and all that “heavy” stuff before and after heavy lifting days actually help fill and grow the muscles you worked. No empty carbs like junk food or sugar but whole foods will feed all the hard work that you put time in. So don’t just stick to huge salads that are 30 cals. Add some lentils or sweet potato ribbons in it. Fill er’ up!
Sleep
Trying to ditch sleep is a huge no-no. If you’re going to the gym and eating right and you’re still not seeing any results, you might want to look at your sleep schedule. Get at least 6 hours a night and not just the time when you close your eyes. Get your eyes away from the screen at least an hour before sleeping. Just getting off social media or replying to emails and falling asleep immediately after from exhaustion actually does not let your brain and body recover and regenerate cells right away as it should when you think you’re “sleeping”. It has to take time to fight off the blue light and mental stimulation. That’s why sometimes when you’re waking up after 8 hours of “shut-eye” still super tired it’s because you weren’t actually resting.
Tips for you to #growyour🍑:
- Save your carbs and protein for the days you lift heavy. Just imagine you’re feeding the soreness with all this nutrition.
- Plug in and charge your phone across the room and set up a relaxing screen-less night time routine. Perfect opportunity for some me time with maybe reading a book, a bath or maybe journaling 3 amazing things that happened that day.
- Check out my instagram for some exercise ideas, find a move that you haven’t done before or in a long time. You want to always challenge the body to grow so you can see the growth in your behind!!
As you could see, it just takes a shift in some habits and you’re good to go!!
Let me know if there’s anything else you might need! I am considering making program for booty building so comment down below if you’re interested!!
I do however have this kickass program that has a ton of great booty workouts inside, for more info click here to check it out.
I am here to be on your team!!
Until next time, keep sparkling!!
Jaclyn
