How to Build a Booty in Five Months

Written By Kelsey Bigelow

This are tips based on what worked for me and my body. Keep in mind every body is different and it varies on what your goals are. My goal was to build muscle, but also trim fat. I wanted the muscle gain without the bulk and cutting process. As the process may differ for everyone, below are the steps that worked for me to see results.

Nutrition

  • Eat food with high protein to build muscle and maintain it, helps with muscle recovery

  • Try to avoid foods that are processed, include artificial ingredients, and have many additives; eat fresh, clean foods (see examples below in the next section)

  • Avoid foods with many added sugars, your sugar cravings will subside as you train your body to get nutrients from healthy sources

  • If you are having snack cravings, it means your body is lacking nutrients and it is best to fulfill these with healthy options (see this blog for healthy snack alternatives)

  • Organic foods are ideal

  • Drink at least 5-8 bottles of water a day (80+ ounces)

  • Depending on your goals, don’t fixate on counting calories or grams of protein

    • I found that trying to limit calories made me feel weak and still hungry

    • Trying to eat over 100 grams of protein a day was putting more weight on me in unwanted places, so I began to eat 50-90 grams a day and I am still seeing results without the extra weight gain

  • Listen to your body and eat when you feel hungry, stop when you are full

Food

Here are a few food ideas, specific meals I eat:

Breakfast:

  • Greek yogurt parfaits - 16 grams of protein per serving

    • add honey for antioxidants, natural source of energy, & sweetener

    • granola, blueberries, bananas, strawberries, raspberries

  • Avocado toast

  • Any fruits

  • Oats - add apples and cinnamon for flavor & antioxidants

  • Natural peanut butter on toast or bananas

  • Smoothie - pineapple juice, spinach, and a banana (no added sugars and still tastes amazing)

Lunch:

  • Tuna - 100 calories and 22 grams of protein per can

    • sometimes put on whole grain bread for a sandwhich

    • scoop with pretzels as a less heavy option

  • Rice bowls - with brown rice, meat, beans, and vegetables

  • Wraps

Dinner:

  • Salads (with oil and vinegar as dressing)

    • light dressing, natural is best

    • limit the croutons and any carb-filled toppings

Snacks:

Equipment

I use a cable machine and a bench to complete most workouts. The cable machine when doing squats and Romanian Deadlifts (RDLs) especially has helped relieve back pain that I deal with and still gives me that pump!

If a gym is not accessible to you or you struggle with gym anxiety like I did in the beginning, this equipment is great to start with at home:

Exercises

There are three main parts of the glutes, there is the gluteus maximus, gluteus medius, and gluteus minimus. The maximus is in the center, it is the main part of your booty, that is what you sit on. The medius is top part, above the maximus (also known as your “top shelf”). Lastly the minimus is on the sides of your maximus, around the hips. See diagram for refrence:

These are exercises in no particular order that I add into the mix of my routine (4-8 of these is good for a routine), mainly completing them with a cable machine, but adding dumbells, using resistance bands, or just your body weight works for these too! Below are examples and the muscles they primarily focus on in your glutes:

  • Squats - target all parts of the glute, mainly your maximus

  • Single leg squat - target your maximus primarily

  • Sumo squats - target minimus & medius

  • Pull throughs - target your maximus

  • Kickbacks - target your maximus & medius (donkey kicks with resistance bands)

  • Hip abductions - target your minimus & medius (clamshells and fire hydrants with resistance bands)

  • Romanian Dead Lifts (RDL) - target your maximus

  • Single leg RDL - target your maximus

  • Bulgarian split squats - target your maximus

  • Lunges (reverse too) - target your maximus

  • Lateral lunges - target your minimus & medius

  • Curtsey lunges - target all parts of the glute, mainly your minimus

  • Hip thrusts - target your maximus

  • Glute bridge - target your maximus & medius

For cardio I try to do at least a partial 12/3/30 on the treadmill (12 incline, 3 speed, 30 minutes), five times a week after weights. This method engages the leg muscles with the incline, maintains your progress, and burns calories faster than if you were to just walk on the treadmill without an incline. If you are searching for a challenge, try a 15 incline, you will feel it!

Example routine that I would complete (weight is what I started with):

  • Squats (3x10 with 100lbs, bar on the cable machine)

  • Sumo squats (3x10 with 100lbs, bar on the cable machine)

  • Kickbacks (3x8 with 60lbs, cable on the cable machine)

  • RDLs (3x10 with 100lbs, bar on the cable machine)

  • Bulgarian split squats (3x10 with a 20lb dumbell)

  • Hip thrusts (3x10 with a 20lb dumbell on hips)

  • 10/3/20 on the treadmill for cardio

Things to keep in mind:

I start with three sets, eight repetitions (reps). Make sure the weight is heavy enough, that it is challenging if you want to see the most growth. You should basically be shaking at the end of your sets. If you aren’t making a scrunched, funny face it probably isn’t challenging enough, add weight in order to see the most progress.

Weight varies on your comfortability and level. Using progressive overload is a great method to see results as it enhances the muscles. Increase reps overtime and once 15 reps becomes easy, add weight and start with smaller reps again. You can also add sets to your routine, whatever works best for you!

In your routine, try to rotate exercises that utilize both legs versus one. For example, start with squats to activate both glutes, then go into single leg RDLs, then back to regular RDLs using both legs, etc. This gives your leg muscles a slight break as you go back and forth using both to one.

Extra Tips - What I Wish I Knew Sooner

  • Motivation is temporary, it takes discipline & consistency to reach your goals

  • Don’t compare your body to others, everyone has different genetics that even working out cannot always alter & everyone is at a different part of their journey

  • Sleep 7-8 hours every night

  • Always warm up before workout

  • Always stretch before and after

  • Have a routine already planned

  • You don’t need to do a ton of different exercises in your routine, 4-8 is enough

  • You have to include rest days in your routine, at least once a week, resting is critical to your muscle recovery & growth

  • Working out 4-6 times a week is great

  • Always do cardio after weight lifting, your muscles will be too tired to complete a full workout if you do cardio first

  • Breathing - exhale when you contract your muscles (most resistance lifting the weight), inhale as you release the weight

  • Keep your core engaged through every rep, keeps your body balanced & protects your body from incorrect form or overcompensating with other muscles

  • Higher repetitions will give you more muscle definition (12-15 reps per set)

  • Increased weight, lower reps will create more muscle mass generally

  • Increase your reps about weekly starting with 5-8 in each set, work to 10-12, you can even get to 15 depending on your goals

  • Increase weight when more reps begin to feel easier, once you can do about 12 reps without much of a struggle, it is time to up the weight you are using

Thanks for reading! With love, Kelsey x

diet dieting eatting mental wellness wellbeing mental emotional physical wellbeing spiritual care self care self love lifestyle weight management moderation vegan keto paleo non-gmo organic social wellness confidence body

Kelsey Bigelow
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