My Four Favorite Smart Strength Exercises To Build A Better Booty

by | Mar 8, 2014 | Fat Loss, Smart Strength | 1 comment

These days there are all sorts of “squat challenges” and high repetition bodyweight programming promising to “tone and sculpt” DAT ASS, the badonkadonk, booty, junk in the trunk, tukus.. whatever you want to call it .  Don’t believe everything you hear. Many of these ads and challenges aren’t based on FACTS. Not only are a great set of glutes easy on the eyes, did you know it can also increase performance and prevent low back pain?!

If you don’t know…now you know…I LOVE ME SOME GLUTES!

Here is a email I receive quite often from mamas:

“Can you reassure me that you can help me build an ass once I do have a little more time to dedicate to eating well and working out?! Can you teach someone to turn a flat pancake ass into something round?! I never had an ass, but it’s even more atrophied post pregnancy! My sweats won’t even stay up right now!”

As a newish mama myself I can attest to the truth of this phenomenon. It’s not an illusion! As a result of pregnancy, birth, sitting, nursing, rocking and “momming” in general our hormones shift, our posture shifts and we have to actively work to get our glutes back!

Whether you sit all day, are an athlete, a mother, an avid lifter, or someone looking to have a higher and tighter backside the following four exercises can get you well on your way to GLUTE CITY.

bullshitTRUTH
I know that a lot of you do not have access to crazy amounts of equipment  or countless hours of gym time, the fact remains that you don’t need much! I love training with a kettlebell and a suspension trainer to get the job done. ALL of the following exercises can be done within the comfort of your home!

Talk about WIN- WIN

I don’t have all sort of fancy equipment and I don’t train athletes.
I train REAL WOMEN and the fact is …they’ve gotten themselves some nice booties by following just 3 simple rules J
  1. Nutrition-what you eat is going to effect the way you look. The majority of women would see better results if they drank more water, upped their protein intake using REAL FOOD and aimed to eat vegetables at every meal!
  2.  If you have ANY hopes of growing your booty you need to be in proper alignment in order to access the glutes properly.
  3. Your warmup can make all the difference in the world.

Smart Strength gets you going with a SEQUENCED warm-up.
Smart Strength will teach you how to Release your tight areas.  Open up the hips and quads with exercises like this, as well as get your glutes going with exercises like this.
Here are 4 of my favorite Smart Strength Booty Builders!

(In each of the following exercises, maintain a stable core (not extend thru the ribs or lower back) and keep the hips square.  These two simple cues can ensure a neutral pelvis and allow you to the reap the benefits of the exercise.)

Here are four of my favorite booty builders that you will find within Smart Strength.

Kickstand Deadlift– (perform 10 reps per leg)

Deficit Reverse Lunge (perform 10 reps per leg)
Step Up to Lunge (perform 10 reps per leg)