The Ultimate Booty Guide: Look and feel hotter and healthier than ever with the perfect booty 9781726464581

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The Ultimate Booty Guide Petra Truneckova

Petra Truneckova – Belusactive.com

Contents 1

How To Build Your Booty ...................................................................4

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The Anatomy of Your Butt .................................................................8

3

Building the Perfect Booty ...............................................................11

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What is Cellulite ...............................................................................13

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How To Prevent Cellulite .................................................................16

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How to get rid of Cellulite................................................................19

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Improve Your Cardio Routine And Your Butt ..................................21

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Booty Workout Guide ......................................................................25

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Some Variations To Get Your Glutes Going .....................................35

10 What You Must Know About Maintaining The Perfect Booty.........37 11 Finally ...............................................................................................38

ISBN: 978-1726464581

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http://www.belusctive.com/bootyguide To access the video guides and to claim your discount code for Belus resistance bands.

Copyright 2018 Petra Truneckova and Belus All Rights Reserved. Any reproduction in whole or part without explicit permission is not allowed. This book may not be altered in any form without express written, dated and signed permission from Petra Truneckova, the author and Belus, www.belusactive.com. You only have personal rights to the use of this material. No images can be reused, copied or altered without written consent from the author and the publisher. Disclaimer This book has been published for informational purposes only. The author and published are providing this information so that you can choose to act on it at your own risk. Always consult a qualified professional before beginning any new exercise routine. The author and the published disclaim responsibility for any adverse effects that may result from the application or use of the information contained in this book.

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1 How To Build Your Booty Ladies workout with the desire of having the ultimate booty --- buns fresh from the oven, steaming hot that make everyone’s head turn. Your favorite fitspo just posted on her Instagram how cardio helps keep her buns fresh. But is it true though? That cardio + squats = a big, envious bum? You might say yes, because her booty wouldn’t have gotten to where it is if weren’t for the exercises she does (and posts on her stories), right? Hate to break it to you but the answer is a big flat NO. Once and for all, we’re going to demystify those booty myths and show you the real deal.

1.1 Cardio alone isn’t going to grow your bum. Aside from stamina and endurance training, cardio doesn’t really contribute much to your booty journey. Running on treadmills, sitting for an hour on a stationary bike and even walking with high incline levels only do good for fat burning and weight loss purposes. If you pair it up with an inconsistent diet or even bad eating habits, then it’s officially a total waste of gym time. Cardio does train your glutes. However, it doesn’t do much when it comes to building the butt muscles you need.

1.2 Go for combinations, not isolation exercises. Browsing through Youtube videos and Instagram fitness enthusiasts with a massive following, you’re convinced that doing squats, kickbacks and hip thrusts all week will grow your booty. In reality, a combination of compound weightlifting exercises (squats, lunges, deadlifts, stiff leg deadlifts) with a range of 3-6 reps x set and volume work with lighter weights (body weight exercises, resistance machines or cable exercises) with a range of 12-30 reps x set is the secret to getting big, firm booty. The anatomy of your glutes isn’t just composed of one major muscle group. It’s actually made of low and fast twitch muscle groups. Low 4

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twitch muscle fibres adapt to volume work whereas fast twitch muscles adapt to compound exercises. Tip: The best exercises for the queen of booties? It’s Snow White and the seven glute workouts: hip thrust, lunge, squat, deadlift, Romanian deadlift, Bulgarian split squat and glute blaster.

1.3 Don’t forget the hammies. When people think of working on their booty gains, they only focus on the glutes and often exclude hamstrings. As a matter of fact, the muscles in your hammies actually impact your glutes. When you work them out, they help tone and give shape to your butt muscles. Tip: Straight leg deadlifts, back extensions and good mornings are great for your hammies. You can even go for 1RM of your maximum weight if you’re fond of ego lifting.

1.4 Add some resistance and get the most out of booty gains. Belus booty bands are used to increase the effectiveness of lower body exercises, specifically to target the gluteal muscles. They are also sometimes referred to as ‘mini bands’, ‘butt bands’ and ‘hip bands’. They’re usually wide, flat resistance band loops around 12 or so inches long when sat flat, and they come in a variety of tension strengths. Try our Belus Resistance Bands Set! They come in shades of pink and blue. The act of ‘resistance’ or working against it gives more activation towards your muscle fibers as compared to movements made without resistance bands. Aside from that, once resistance is incorporated it activates many smaller accessory muscles that are essential for stabilization during the exercise. Thus, giving your booty an added tush and gains.

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1.5 Last but not least, aim for progress (increasing weights). Always push yourself beyond your limits! The weight you lift today and for the rest of this week should always be increased on the following week. Doesn’t matter if it’s a 0.5lb or a 1kg increase. If you can go for a big leap, that’s great. If you’re taking baby steps with small increments, that’s just as good. What’s important is there’s always an incremental movement upward. Don’t beat yourself up. Work your way up! Take it slow with the increase because long-term progress is always better than short-term results. So what if you can’t go for a 7.5 dumbbell today? YOU WILL. One day. It’s just a matter of pacing yourself minus the injuries. Take things one step at a time. If you’re all wobbly when doing stationary and walking lunges, then work your around it. Instead of doing that where your mind is focused on balancing instead of your form, go for the leg press and do push exercises with one leg. Exercising machines require less balance and provide more support so you can load it up and just focus on what you’re doing. This way, you won’t have to worry about how poor your technique is and just feel empowered right after the last rep. Because you did it!

1.6 Finally With all these fitness apps popping out of nowhere, it’s never been easier to have your own DIY training regimen. You have Sweat It Kayla, Jefit Workout, The Johnson & Johnson Official 7 Minute Workout and a whole lot more. Just sign up in the app, avail of the free features (or even upgrade to premium to unlock everything that’s awesome about the app) and just do what it says. Though true to its purpose, these apps can’t cater to specific needs as they’re built with generalized workouts -- stuff that works for mostly everyone. It’s never a bad thing to explore and find out what suits you: 6

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yoga, strength training, cycling, you name it. But one major piece of advice we can give you is if you’re doing an exercise and something hurts, stop. Pain is basically your body telling you that something’s wrong. If you have any back injury (slipped discs) or knee injury (torn ACLs), don’t give up. Remember: there’s always an alternative for exercises. What’s important is you know our body, what it is capable of doing and what it is not. You just have to find out what works for you and which ones don’t!

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2 The Anatomy of Your Butt Working out the butt is more than just doing squats. Your rear end is made up of three kinds of glutes along with supporting minor muscles. To understand its functions, let’s take a look at the anatomy of the butt and the movements its muscles can do.

2.1 Moving The Muscles Before we delve into each specific muscle, our butt enables several actions for our exercises. Namely, these are concentric contraction (muscle shortening), hip extension, lateral hip rotation, hip abduction (moving leg away from the body center) and posterior tilting of the pelvis.

2.2 What Are Glutes Have you ever wondered where the word “glutes” came from? Three major muscles in our butts are all called gluteus, varying in size and function. These are the gluteus maximus, gluteus medius, and the gluteus minimus.

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2.2.1 Gluteus Maximus Although the largest among the three major muscles, the gluteus maximus does not help much in shortening the butt muscles. That is because its function is more on lengthening as it helps extend, turn, and spread your legs.

2.2.2 Gluteus Medius Uniquely shaped like a porkchop, the gluteus medius is located near the exterior of the pelvis. Its major use is to balance and stabilize the pelvic area when moving around. It is the muscle used when we perform hip abduction and hip rotation.

2.2.3 Gluteus Minimus Although this is also a major muscle, the smallest glute is more like a joint muscle that goes along with the gluteus medius. The former helps the slightly larger muscle in balancing while walking around. The glutes are a set of muscles that play a vital role in keeping our body aligned. Frail glutes cause painful knees and an aching lower back when squatting. Our lower back is also affected as the glutes are a part of the posterior chain–a set of muscles going from the bottom of our ankles to the upper part of the lower back.

2.3 Maintaining The Glutes It’s important to realize that glutes depend on a constantly moving body. Several movements that activate butt muscles are throwing, jumping, and running. There are different sports encouraging these movements so there are a number of options. However, if you’re not used to being physically active yet, start by walking more, or climbing stairs, or alternately sit and stand at an hourly interval. In the extreme inactivity within the muscles causes atrophy, and the glutes are not different from the other parts of the muscular system. Our bodies are made to do more than just sit under artificial light for eight hours a day, hence the importance of exercising, or a least walking 9

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frequently. Sitting around too much and not moving about leads to gluteal amnesia. Gluteal amnesia occurs when the butt muscles are atrophied enough to get uncoordinated, which leaves the butt working improperly when moving. While we know the importance of working out for our butts, we should get to know what specific parts affect each exercise. We need a diverse range of movements to make sure our exercises target each muscle vital to shaping our butt. In that way, we maximize the development of our muscular system, our body strength, and how our booty looks.

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3 Building the Perfect Booty Envious of you best friend’s booty gains? Booties come in different shapes and sizes (surprisingly).

3.1 What is the ideal booty? Is it the kind you see on popular fitness Instagram accounts? Is it a specific measurement, like the second 36 in the 36-24-36 “ideal vital statistic”? Or is it the number of squats you have to do every single day? The truth is, each and every rear end is unique. Even if you like someone else’s butt, you can’t emulate theirs to the tiniest muscle fiber. So with the distinctiveness that comes with it, what would make the perfect booty? Two factors contribute to this: genetics and lifestyle.

3.2 Genetic Disposition Genetics is the unalterable element in the shaping of your bottom. As soon as you were formed in your mother’s womb, your DNA already determined some characteristics: metabolism rate, muscle cells, and ratio of fast to slow twitch finger muscles.

3.3 Where Does Your Fat Go? How fast and where you store fat in your body is also included. Some people store fat at the thighs, others at the abdominals. The lucky ones store fat at the butt. In fact, those who gain weight in the butt are actually the lucky ones because accumulating fat in the abdomen is riskier due to visceral fat formation that is typical in that region. Visceral fat’s original purpose is to protect our organs by padding. However, too much substance secreting into vital organs could smother them and lead to metabolic syndrome. During metabolic syndrome, visceral fat poisons the liver, squeezes the kidney, and disrupts insulin’s process. Problems like high cholesterol, high blood pressure, and

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diabetes cause chronic health problems. If not taken care of, it can lead to dementia, cancer, or death.

3.4 Muscle Fibers To know more about how genetics plays a role in butt-shaping, we should know more about how our muscle fibers work. At birth, it is formed between the slow twitch and the fast twitch. Slow twitch muscle fibers (Type 1) make up 68% of the fibers in the glutes. These fibers are active during cardio workouts. Meanwhile, fast twitch fibers (Type 2) make up 1/3 of the glutes. They work during strength and resistance workouts.

3.5 Lifestyle Changes Even if you can’t get the same butt as your favorite fitness vlogger, you can shape it up to the best your body can permit. You can do this through proper diet, regular exercise, and adequate rest. When it comes to regular exercise, the best way to burn fat is to build muscle. Gaining muscle speeds up metabolism. Don’t let the weighing scale fool you, though! Muscle is heavier than fat. Spot reducing fat is impossible, but spot building muscle is something you can do. Within your genetic potential, you can do workouts targeting your glutes to tone, tighten, and shape your perfect booty.

3.6 The Perfect Solution So how exactly do we achieve the perfect booty? A combination of high intensity cardio and targeted resistance movements will shape the bottom tightly. Cardio activities such as sprinting, skipping, using treadmills and rowing machines will push the slow twitch fibers in action. Resistance workouts will then put the fast twitch muscle fibers back to work. Do this regularly, and you’ll get the perfect booty after some time.

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4 What is Cellulite Every woman’s nightmare (aside from all the other body issues they have to go through from puberty through aging) would definitely have to be cellulite. It’s not like acne which can be concealed with makeup. One of the common goals for women working out is to get rid of cellulite. It’s the unwanted, hideous dimpled lumpy skin you find on the back of your thighs and butt. You’re not alone though, as cellulite affects 90% of women. But before you try to purchase products targeted to get rid of this fat, get to know how cellulite forms within our body.

4.1 A History Lesson Society today deems cellulite as a blemish of beauty and health. But that wasn’t always a case, as older times in Europe treated it like a blessing. During the Victorian era, heavier women were the muses of the artists at that time. A lot of nude paintings depicted women with cellulite prominent on thighs and hips. The reasoning behind this was that the more cellulite a woman had, the wealthier and prettier she was. After all, living a sedentary life and eating fatty foods was their definition of privilege back then. The bigger the thighs, the higher the status of wealth.

4.2 But What About Men? Although men have cellulite too, it is not much of an issue with them. Sexist as it may seem, it’s no big deal because they don’t have the same amount of estrogen. This all comes down to fat cell storage and development during puberty. During puberty, the fat cells’ growth goes in different ways with both sexes. Men’s fat cells get smaller while their midsection cells grow bigger. Meanwhile, women’s fat cells in the lower body get bigger. The high levels of estrogen cause the female body to 13

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carry twice the amount of fat the male body does, hence the fat being on top of the muscle and underneath the layer of the skin.

4.3 Predetermined Factors Genetics also play a huge part in creating the cellulite in the body. When women have cellulite, two genes are found in their body: Angiotensin Converting Enzyme and H1F1A. They affect blood flow in the fatty tissues underneath the skin–an organ whose condition plays a big role in cellulite formation.

4.4 Skin Breakdown Cellulite manifests in our largest body organ–the skin. Even if the skin is made up of many layers, it is where the fat stores up to sag on the outside. Let’s take a look at the two major layers of the skin–the epidermis and the dermis–and dig into the sublayers that make them.

4.4.1 The Epidermis The layer of the skin that we can feel and see is the epidermis. Its main job is to shield the lower layers and our organs from external environments. There are 5 sublayers making up the epidermis: • •

•

Stratum corneum: outermost layer with a waterproof surface Stratum lucidem: thin protective layer found on thicker areas of the skin such as on the soles of our feet and the palms of our hands Stratum granulosum: three to four layers containing keratohyalin, the protein that strengthens our skin 14

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•

Stratum spinosum: layer where keratin is produced and cells are able to change shape from columnar to polygonal • Stratum basale: deepest layer where skin cells actively divide So mostly, the epidermis is the surface of our skin. Although this is where we see cellulite, the unwanted fat forms on the layer underneath it–the dermis.

4.4.2 The Dermis Below the epidermis is the dermis, which is thicker and makes up majority of the skin. Think of this as the storage space for the integumentary system. It holds the blood vessels, connective tissues, nerves, glands, and hair follicles. But it is also in the dermis where the key substances of cellulite formation is located. These are collagen, elastin, and the subcutaneous fat layers.In the dermis, collagen and elastin hold the skin together. Elastin keeps the skin strong and stretchy. Collagen is the substance keeping skin tight to prevent sagging. The subcutaneous fat of the body is found in the dermis as well. Subcutaneous fat includes normal fat, fascia fat, and subdermal fat. Subdermal fat is the type of fat that builds cellulite. Too much subcutaneous fat causes the subdermal fat to squeeze itself and manifest as cellulite.

4.5 So What Exactly Is Cellulite? More commonly found in women than men, cellulite is the excess fat stretching the skin in our thighs and butt. It may also be genetically determined, although taking in fatty foods can pile up the subcutaneous fat under our body enough to form the cellulite. So cellulite doesn’t exactly come out of nowhere, but it is not as permanent as we think. With some lifestyle changes and proper exercise, we can get rid of the unwanted sag that hinders the perfect butt.

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5 How To Prevent Cellulite With the right tweaks here and there, you won’t ever have to fear the dreaded cellulite. Instead of making it go away, you can now keep it away as long as you stick to these lifestyle hacks. From what we know, cellulite is rooted in our skin and the fat stored underneath it. The bigger challenge is that women store more fat in the lower body than men do. So a lot of women often keep in mind to reduce the fat in their lower body when they want healthier, fitter versions of themselves. But as the saying goes, “Prevention is better than cure.” Stopping cellulite before it forms is better than trying to get rid of it when it’s already there. But even if it’s there, we can prevent it from growing further so we can get rid of it easily and fast. And how do we do this? Apart from the not so secret “diet and exercise” tip, we ensure cellulite prevention by keeping our skin tight enough to hold the fat.

5.1 Skin Maintenance Strong, nourished skin means lots of collagen and elastin sustaining the fat underneath it. Although the skin is the biggest organ, it needs delicate care by diet, exercise, proper cleaning, and skin-friendly clothing.

5.2 Diet & Exercise Lotions and cleansers do clean and moisturize our body and face. However, our skin needs to clean itself internally to show better results externally. Taking in the right nutrients is the first step. Several foods nurturing the skin cells are: salmon, sunflower seeds, cayenne pepper, blueberries, apple cider vinegar, green tea, olive oil, dark chocolate, hummus, saffron, lemons, and chicken breast. Including these foods in our daily diet prepare our skin cells in receiving the right nutrition. 16

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That’s not where the process ends, though. To get the much needed vitamins, we need to get our circulation pumping. Exercise and fresh air keeps our blood flow working properly, so at least 30 minutes of exercise a day will definitely help our skin.

5.3 Clothing & Cleansing What we wear and how we groom ourselves has effects on our skin too. Clothing impacts the pores of the skin. Wearing breathable clothing allows more oxygen into the pores of your skin. . Also make sure to change clothes immediately after working out. A good way to de-stress and cleanse your butt is to get it warm in a bath. Clean your butt with rosewater to further develop collagen, and use Himalayan bath salts to alleviate muscle soreness from working out.

5.4 Lifestyle Factors Cellulite creation is also caused by our choices, too. Stress, diet, dehydration, and smoking all contribute to the sagging of the skin in our butt.

5.4.1 Stress Increase of catecholamines and cortisol levels accelerates fat accumulation, thus forming cellulite fast. Find ways to destress, understand what causes your worries, and get 8-10 hours of sleep as well as 30 minutes of exercise each day.

5.4.2 Dieting Crash diets only work in the short term. Although the weight does come off, the body later craves enough to put it right back on (and add a little extra). Balance proteins, carbohydrates, and fats. Regularly eat 3 meals a day.

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5.4.3 Dehydration Lack of water leaves skin dry and unhealthy. Women need 2.2L of water a day, while men need 3L daily.

5.4.4 Smoking Nicotine and tobacco break down collagen and reduce hyaluronic acid levels, leaving loose and droopy skin. Quitting smoking drastically helps in getting rid of cellulite. Instead of purchasing a pack of cigarettes, purchase a better, more helpful alternative as a reward while resuming a healthy lifestyle of exercising 30 minutes a day and a proper diet. A good support system helps, too.

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6 How to get rid of Cellulite Now we know how cellulite is made, and what it is made of. Subdermal fat in the subcutaneous fat under our skin is the main culprit of the unpleasant sag that spoils the perfect booty. If we have it, how should our bodies tell it to “go away”, exactly? Apart from preventing it through proper diet, this important solution can’t be emphasized enough: exercising.

6.1 An Exercise A Day Keeps The Cellulite Away Building muscles burns fat, and burning fat means bye bye, cellulite! With the right type of exercise and proper nutrition, losing the unwanted fat is definitely possible. For starters, 150 minutes exercising with moderate intensity is recommended. But if you can do more than that, even better! However, take note you need to exercise more in comparison to how much you eat to keep your net energy balance at a negative level.

6.2 Net Energy Balance Net energy balance determines how much food you take compared to your metabolism rate and exercise. The more you eat, the higher your net energy balance is. It is in the positive level because you take in more energy than you use (when you move around). However, having your net energy balance in the negatives is much better. When it is negative, you lose a good amount of calories that is almost equal to how much you ate. For instance, it takes 30 minutes to burn off calories gained from a plain donut. It’s all about finding the right balance between eating and working out.

6.3 Battling Cellulite When Aging But sometimes, cellulite is the natural after effect when one gets older. As we age, we lose mass and strength. The elasticity in our skin 19

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decreases too, so cellulite just happens even if we don’t accumulate that much fat in the body. While nobody could stop getting older, you can combat cellulite through regular exercise. Plus there are other benefits too: •

Better Skin: Their natural skin tone radiates with better texture as the blood flow detoxifies the skin cells. • Better Bones: Frequently moving means stronger bones and better posture. The joints are enhanced which enables them to move around with ease. • Better Heart: Blood pressure goes down to normal and the heart gets stronger. • Better Mind: Memory power improves and the likelihood of dementia drastically decreases. • Better Lifespan: Longevity increases. The chances of cancer are reduced. It’s easier to fight against strokes. Bad cholesterol lessens. Taking in the right nourishment and making sure our skin is taken care of ensures cellulite prevention. But getting rid of it is something that needs to be done regularly, because it can pile up the moment we get sedentary. Regular exercising is the solution for that. Finding a way to exceed our exercise in comparison to what we eat is also as important, so we could burn the fat easily and prevent cellulite from even manifesting. It looks good outside when cellulite is eliminated, but it also pays off to know that even the insides aren’t suffocating because the fat that stuffs in is gone.

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7 Improve Your Cardio Routine And Your Butt Have you added intense cardio in your butt-shaping routine? If so, you’re off to a good start. However, you can do better in making the most out of your workout. Let our 14 tips guide you into a more efficient path to the ultimate booty.

7.1 Start out with short intervals for HIIT While HIIT is always a good idea, long intervals aren’t always suited for starters. So when you’re new to HIIT, start out with minute intervals and gradually increase. To start, find any cardiovascular activity you enjoy, whether it’s running, cycling, rowing, kickboxing, etc. Do your chosen exercise as hard as you can for one minute, then cool down or take a break for 20 seconds. Repeat for 7 cycles. If you can, you can gradually increase your intervals or add more cycles.

7.2 Refuel regularly during workouts While it’s not a good thing to exercise when your stomach is completely full, your performance is hindered if you haven’t eaten enough to fuel your workout. Doing HIIT on an empty stomach will reduce your efficiency. So make sure to fuel yourself by having something small, like a banana or a protein drink 15 minutes before your cardio session.

7.3 Change your workout scenery–run on the sand Running on sand is a different challenge compared to running on hard surfaces–even elevated ones. The uneven, soft surface changes with each step, challenging different muscles to propel you through your run. Mix up your workout and take a weekly beach trip to go for a jog and then reward yourself with swimming.

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7.4 Vary your pace and elevation on the treadmill Switching the intensity of your treadmill’s pace will improve your cardiovascular health. Alternate intense sprinting with a slower pace, and increase the elevation if you can.

7.5 Know your optimal training heart rate Knowing your heart rate allows optimal results in burning calories just right for your age. But before you calculate your training heart rate, know your resting heart rate first. Simply place your index finger inside your wrist and feel for the pulse (usually below the thumb) and count the beats for a minute. Then do a full sprint and count your heart rate again. The optimal training rate is in the 80-90% exertion range.

7.6 Make Use Of A Pedometer or Technology Movement outside of exercising still counts. It improves your overall health and it doesn’t make too much of an effort to increase the amount of natural movement you do. Make use of your pedometer and get 10,000 steps before going to bed. If you don’t have a pedometer, make use of your smartphone and/or smartwatch to track your physical activity.

7.7 When It Comes To Cardio, Change it Up! Try everything in one session! Instead of just spending 45 minutes on a treadmill, run on it for 15 minutes, use the elliptical for another 15, and row for the last set of cardio. Sticking to just one cardio can become boring, and switching it up will help engage different muscles too.

7.8 Get Into The Programs Boot camp classes involve body weight exercises and non-stop drills. Class environments that push you to your max can burn a lot of calories. If you’re not the treadmill type, this is for you! Sign up at your local

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kickboxing or circuit-training class and meet like-minded people with similar fitness goals.

7.9 Go Up And Down The Stairs Running on stairs is an easy exercise you can incorporate in your daily life. Find a place that has around 30-50 steps. A building with at least five floors can be your gym! Warm up with jogging, then sprinting up the steps, then walk down and repeat. Hill running is a good alternative if there are no buildings around.

7.10 Set A Regular Time To Work Out Depending on your day-to-day schedule, make it a routine to work out at a regular time within a day. Whether you work out in the morning, afternoon, or evening, choose a certain hour (or two) to do so, to let your body adapt to this habit. The more physically active your body is at a set time, the more it’s likely to follow through with it.

7.11 Utilize Cardio Periodization Prevent burnout and overtraining your muscles by taking a one-week break from intense cardio every six weeks, and replace it with low/moderate training.

7.12 Use Kettlebells Throwing in kettlebell sessions adds variety to your workout routine. Perform two handle kettlebell swings for 20 reps, and alternate it with a set of pushups. Do this for six cycles to burn more calories.

7.13 Carry Weight While Doing Cardio Adding some weight to your body while doing cardio improves fast twitch muscle fiber recruitment. But don’t suddenly make changes–your body might get strained. Start light when wearing weight vests or ankle weights, then slowly add more resistance as you go on. 23

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7.14 Use Resistance Bands Resistance bands are a great, adaptable tool for whatever fitness level you're in. Combining resistance bands with your cardio workout increases the challenge! You can hit two birds with one stone by doing strength training and cardio at the same time, and resistance bands make it possible. Plus, it's a lighter alternative to weights–and you can carry it around with you during your travels. With resistance bands, you can build strength and burn fat in a short span of time.

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8 Booty Workout Guide Practice new moves to get that perfect butt with our booty workout guide! Learn the exercises and use them frequently to sculpt a better booty. Often, people fail to properly engage the glute muscles. In this section, we’ll teach you how to make the most of each exercise to maximize results. Note: You can find all the exercise videos here – https://www.belusactive.com/bootyguide

8.1 Activating Your Glutes For each move, do 15 reps without resting. Once all four movements are done, rest for a minute and repeat.

8.1.1 Glute Bridge Lie on the floor, keep your arms on the sides and bend your knees. Push your weight through your heels and lift your hips, squeezing the glute muscles at the top of the move. Keep your shoulders on the ground and exhale on the muscle contraction. Lower and repeat. To add resistance, hold a weighted medicine ball between your knees or on your stomach.

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8.1.2 Lean Back Kneel on a mat or a padded surface (if knees are sensitive, add a folded towel behind your knees) . Slowly lean back as far as you can, then squeeze the quads and glutes to return to an upright position.

8.1.3 Split Squat Take a lunge position, with one leg in front and the other behind you. Focus only on bending the front leg and activating that side’s quad and glute muscles. Shift your weight toward the forward leg as you bend the front knee until you reach as close to a 90 degree angle as possible. Maintain good posture with shoulders back and back straight. Squeeze the glute and quad as you return the front leg to a straightened position.

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8.2 Full Body Circuit While we want to focus effort on strengthening specific muscle groups, it’s important that the entire body has balanced strength, or it can lead to compensations or even injury. With this circuit, you’ll focus on many major muscle groups to develop a more toned, evenly balanced body. Perform each exercise for 30 seconds.

8.2.1 Kick Squats (quads, glutes) Start with a standard squat stance. Keeping chest up and back straight, push hips back as you squat low, keeping knees behind toes. Contract the glutes and quads as you rise. At the top of the movement, bring your right knee up and snap the foot out (the higher the kick, the more challenging the exercise). Repeat the squat and kick with the left leg.

8.2.2 Push-Ups (chest, back, abdominals) Assume a plank position with your feet together and your hands slightly wider than shoulder width. While keeping abdominals engaged, slowly lower yourself until your arms are at a 90º angle or lower. Engage your chest and back muscles to push yourself back up. Modify by starting from your knees if necessary.

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8.2.3 Mountain Climbers (shoulders, quads, abdominals) Start in a straight arm plank position. Swiftly raise one knee to the chest, and repeat on the opposite side.

8.2.4 Bulgarian Split Squat (quads, glutes) Place a foot on a chair or a coffee table behind you and the remaining leg forward. Keep your core tight and focus on bending the forward leg. Your knee should go right to the floor (this is what makes this move different to the standard split squat). Exhale as you return to the starting position.

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8.2.5 Reverse Dips (triceps) Place your hands on a bench or other elevated surface behind you, with palms down and fingers toward your body. Keep your hands shoulder width apart and extend your body to form a straight line. Bend your elbows, then squeeze your triceps to bring you back up. Modify by bending knees and bringing your feet closer to your glutes.

8.2.6 Burpees (full body) Start in an upright position, with feet slightly less than hip-width apart. Bring hands to floor, then quickly step or hop both feet back into a plank position. Step or hop both feet back to your hands, then explosively jump straight up into the air. Add a push-up at the bottom of the move for more challenge.

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8.3 Butt Resistance Workout Resistance training is imperative to developing strong, lean muscle tissue, and since glutes are the biggest muscle group in our bodies, they need the heaviest resistance training of any muscle in order to change, tone and grow. Here we have eight resistance moves to work your lower body effectively. The ideal frequency is twice a week with three days in between for recovery. Perform Workout A first, then use the three recovery days for cardio exercise. On day four, use Workout B.

8.3.1 Squats (glutes, quads) With this exercise, use resistance bands at the start. Stand with your feet shoulder width apart. Then, push your hips back as you bend your knees until your thighs are parallel to the ground. Keep your back straight and chest high while doing this move. Keep your weight on your heels. Increase the resistance as you get stronger. Once you lose your form or hit muscle failure, drop the band and continue with your bodyweight.

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8.3.2 Box Jumps (full body) Hold your hands together and assume a squat position. Then, engage your quads to quickly jump onto an elevated surface. Start low and increase the elevation as you progress.

8.3.3 Deadlifts (Hamstrings and glutes) Stand with feet in between the width of your shoulders and hips. Keep your core tight and knees soft. While holding a barbell, keep your head up, push your hips behind you and hinge at the waist, keeping a straight back. Once you feel a pull in your hamstrings, push your hips forward to the standing position. You can also use a shortened resistance band to increase the challenge.

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8.3.4 Lunges (quads) Bring one leg forward, take a deep lunge step back with the other leg. Bend your front leg to a 90º angle and keep your back straight. Return to starting position and repeat on the opposite leg. Hold some light dumbbells or use a resistance band under your front foot for more challenge.

8.3.5 Donkey Kicks On your hands and knees, put a resistance loop band around your ankles. Driving through the heel, straighten your leg so it’s in line with the rest of your body. Switch to the other side.

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8.3.6 Hip Thrusts (hamstrings and glutes) Rest your upper back on a bench and place your bent legs in front of you. Push your weight through your heels as you engage your glutes and hamstrings to push your torso up. Relax back into the starting position.

8.3.7 Straight Leg Glute Lift (glutes and hamstrings) Bend at the waist and place your hands on a bench, keeping arms straight and at a 90º angle with your body. Extend your right leg so it’s in line with your torso and lift it toward the ceiling while squeezing your glutes, and bring it back to neutral. Repeat on the other leg.

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8.3.8 Workouts Workout A Squats – 4 x 15 Box Jumps - 3 x 12 Deadlift – 3 x 12 Glute Kickbacks – 3 x 15 (each leg) Workout B Deadlift – 3 x 15 Lunges - 3 x 15 (each leg) Hip Thrusts - 4 x 12 Straight Leg Glute Lift – 3 x 12 (each leg)

Note: You can find all the exercise videos here – https://www.belusactive.com/bootyguide

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9 Some Variations To Get Your Glutes Going Routine isn’t always a good thing. Your body will get lazy in responding to your workouts if you keep doing the same thing. So with these workouts, go all out on it while maintaining your form.

9.1 Barbell Romanian Deadlift Sets & Reps: Perform 10 reps per set, and increase to 3 sets on the third week.

Hold a barbell while standing at shoulder width. Bend over at the hips and stretch your hamstrings. Return to your starting position.

9.2 Bodyweight Hip Thrusts Sets & Reps: Perform 15 reps per set, increase to 3 sets on the third week.

Put your feet on your floor and rest your back on a bench. Lift your upper body and raise your hips.

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9.3 Glute Bridge with Alternating Leg Extensions Sets & Reps: Perform 15 reps per set, and increase to 3 sets on the third week.

Lie on an exercise mat with bended knees. Hold the bar and lift your hips while holding a straight line position from your back to your knees. Raise one leg. Return to starting position. Repeat raising the alternative leg.

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10 What You Must Know About Maintaining The Perfect Booty Achieving the perfect butt is just the beginning. Keeping it in shape is another story. Remember these tips to keep your backside strong and lean, and learn why you’ll achieve more than physical fitness when you live a healthy, fit lifestyle. You need to understand your butt before you turn your booty fantasies into reality. What most gym goers think is that building booty is a formula of nth number of squats and weekly leg days. If you understand 1) what glutes are made of, 2) how to get rid of cellulite, 3) how cardio burns fat, 4) how to boost your glutes with body weight training, and 5) how resistance activates your glutes, you’re on your way to success.

10.1 Make Lifestyle Changes Don’t wait to start making healthy changes in your life. Ensure you get proper rest, eat the right food, and start getting active instead of just talking about it. If you’re ready, jump right in and get started! If you want to be healthier, stronger, leaner, then start making changes toward the lifestyle you want to live.

10.2 Take Care Of Your Skin To Prevent Cellulite Exercising means better blood flow to help keep our skin healthy and nourished. And keeping your skin nourished means you see less cellulite compared to when you started. But it takes more than just exercising to get rid of cellulite. The kind of food we eat should have the right kind– and right amount–of fat to store inside your body, so the chances of subdermal fat building up as cellulite would become slim.

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10.3 Put Your All In Cardio Cardio workouts of all intensities push our strength training to the best form. Make sure to vary your intensity levels while choosing a variety of activities to crosstrain your body.

10.4 Activate Your Glutes Make the most out of resistance exercises. Use exercise bands and weights to stretch your hamstrings, keep your core tight, and max out your glutes.

11 Finally Make healthier food choices, focus on cardio and resistance training, move more naturally and you’ll be on the right track to developing the perfect booty. Not only that, you also get the bonuses of a strong core and toned legs. The physical benefits are only part of the equation: your mental health will also take a more positive turn as you become more active leading to a more positive, confident outlook on life. All you have to do is make the decision and start - today!

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