Here’s a three-month plan to help you build the ass of a champion. Each month you’ll want to increase the intensity of your focus by adding more weight, reps and sets. Believe it or not, an epic booty doesn’t just turn heads. The strength your body gains while working to build and tone your backside may actually decrease your risk of injury, hold your hips in alignment, protect your knees and take pressure off your lower back. With that in mind, here’s a three-month plan to help you build the ass of a champion. Each month you’ll want to increase the intensity of your focus by adding more weight, reps and sets. Stay consistent and it’ll be a great gift to yourself come Christmas.
If your ass is a house, first you’ll need to lay the foundation. Focus on your ass at the beginning of every workout, and start with key exercises like the Glute Bridge and Floor Kickback. Starting out they involve no weight, but it’s imperative you know how to “move” properly before adding weight and intensity. A third exercise, the Goblet Squat, will involve weight in order to prepare you for Month 2.
Now you begin to progres, which means making each exercise more challenging. You’ll add more weight to build mass, and you’ll adjust your leg positioning to really focus on your glutes. The focus here should be on challenging yourself and squeezing your ass at the and of each movement. Don’t forget to add more protein to your diet—you’re tearing more muscle fibers, and they need protein to grow. Good choices: chicken, yogurt and quinoa.
Now that you’ve laid a great foundation and built the house, let’s get to decorating. This month is all about shaping and sculpting. You’ll add even more weight to your exercises to take mass-building to the max, using cables to fully crank up resistance. Finally, let’s add some plyometrics (also known as “jump training”) to get all of your glute muscles firing at once. The focus should now be to push yourself hard and breathe deeply during the tail end of your reps.
3 exercises for a killer ass
Lay flat on your back, arms by your sides with your palms facing down. Lift your hips into the air and squeeze your ass, holding for three seconds. Slowly lower your hips and repeat. (2 sets of 12 reps)
Hold one end of a dumbbell or kettlebell vertically, pressed against your chest. With your feet slightly beyond shoulder-width and your hips back, bend your knees and lower down until your thighs are parallel to the floor. Keep a slight hold and push up to starting position. (2 sets of 10 reps)
Position your body on all fours. Lift up one leg until your hamstrings are in line with your back. Squeeze your ass at the top of the movement and hold for two seconds. Lower your bent leg to meet the other knee and repeat. (2 sets of 12 reps)