Growth can take many different forms.
Whether your gains are spiritual or somatic, the way we progress is the same – dedication and consistency. This year, I’ve made expansion my priority, choosing to focus on growing in all mediums; mental, physical, and spiritual.
Like most women, I’ve spent a disproportionate amount of my life obsessing over becoming a smaller version of myself. The skinnier the better, desperately searching for that illusive thigh gap. Hours of cardio, restricting my calories and depriving my cravings. Never touching a heavy weight because women get “bulky.” Never loving my body because society was constantly telling me that body was seriously flawed.
Growth can be frightening. It can cause us to repeat the same patterns over and over again, desperately afraid of bigger and better things. That was me 100%. Running myself and my body into the ground trying to look “better”, “thinner”, “more lean.”
It took a long time and a lot of education before I began to realize my mistakes. The body I actually wanted could not be attained by endless hours on the treadmill and 1200 calorie meal plans. I am naturally thin, no curves, straight up and down. I wanted to build a curvier figure and finally feel at home in my body. I had to change my plan of action, and start focusing on lifting heavy and eating A LOT.
2014 • Non-vegan diet, excessive cardio, unhealthy lifestyle.
2018 • Plant-based diet, lifting heavy weights, holistic living.
Everyone has a different journey and a different goal.
With that being said, what worked for me – might not work for you. But if you’re looking to create some curves, stay lean year-round, and feel confident at any angle.. I think I can help.
#1. HIP THRUSTS ARE A MUST. No, seriously. If you haven’t heard of this exercise yet, get familiar with Bret Contreras AKA The Glute Guy. Following his research and implementing his workouts have been the biggest factor in my booty growth, IMHO. Heavy barbell and smith machine hip thrusts are weekly staples in my routine. 315 LBs baby!
#2. Glute activation IS all it’s hyped up to be. You’ve probably seen plenty of ladies on Instagram showing off their posteriors with what we can refer to as “glute activation.” This simply means warming up the glutes before any heavy compound lift, such as a squat or deadlift. Here’s my go to routine, all preformed with a heavy resistance band right above my knee. Using these bands help to activate your gluteus medius and minimus; the muscles responsible for creating the look of wider hips.
- 30 bodyweight glute bridge with hip abduction
- 15-15 single leg glute bridge on each side
- 30-30 fire hydrant to donkey kick on each side
- 30 second glute bridge isometric hold
#3. Carbs are a gal’s best friend. To gain muscle, you need to be eating in a caloric surplus. That means you need to be eating more calories than your body needs to maintain it’s current weight. I eat 2500-3000 kcal on an average day, with no shortage of healthy carb sources like quinoa, yams, oats, and fruit. Don’t be afraid of any food group, and know that food is simply your fuel for all those #bootygains.
#4. Add in high-rep glute exercises into your routine. I love to add in these “burner” exercises as supersets in my leg days. It keeps your glutes engaged and heart rate up!
- 30 banded, alternating side steps ( with a heavy resistance band around my ankles)
- 20 alternating plyometric lunges
- 10-10 curtsy or side lunges with a band placed above knees
- 20-20 kickbacks with band placed above knee or ankle
- 30 second wall sit with 25LB plate on lap
Booty-building is a long and never-ending journey. Stay tuned for more tips, tricks, and glute-specific workouts!