This article has been written to help women (and men) who want to achieve a lifted, rounder, toned butt. Of course, a super toned ass doesn’t come without hard work and dedication. However this weekly exercise plan and eating guidelines will get you where you wanna be before Summer.

Eating Guidelines

  • Instead of three large meals a day, eat five six smaller ones.
  • Eat a meal high in protein an hour before workouts.
  • Be sure to drink a lot of water (at least 2 liters a day).
  • Eat good sources of protein i.e. fish, lean meat, eggs, and nuts.
  • Eat lots of green vegetables such as spinach, broccoli, and green beans.
  • Avoid processed foods and fatty foods., and soft drinks.
  • Don’t eat too much fruit as they can contain a lot of sugar.
  • Avoid eating carbs when you are not active or at night.

Workout Tips

  • Never workout on an empty stomach, eat beforehand so that you have the energy to put in maximum effort.
  • Push on your heels and not your toes as this focuses on your glutes.
  • If you want to build curves on your butt – you gotta lift heavy! It should be difficult for you to finish the last couple of reps.
  • Keep your core strong and tight during exercises.
  • Aim to workout 3 times a week with a day’s rest inbetween – use the rest days to work other parts of your body if you’re looking for all-over results.

Butt Exercises 

Make sure you know what exercises really work your butt the best and aim to do at least 5 different exercises during your workout 3 sets of 12 reps. Good bum exercises include:

  • Barbell squats.
  • Wide stance leg press.
  • Barbell hip thrusts.
  • Weighted lunges.
  • Squat jumps.
  • Back extension exercise.
  • Cable kick backs.
  • Fire hydrant leg lifts.
  • Sumo squats.