I get this question all the time. Usually I just point people to my
leg workout, but it seems like it’s time to get into the details of proper rumping.
Nature VS Nurture
Let’s be honest, some people have the right genetics for a big butt. Like
my friend Phil,
my pup, or every black dude.
I’m part Filipino; we are a people known for our horrible food and tremendous lower body strength (necessary to scale coconut trees laden with feral cats, for dinner).
Genetics asside, I think that the physical activities you do in your teens sets the tone for your body as an adult. I rode my bike EVERYWHERE growing up. Mom wouldn’t even give me a ride to my 6AM AP Physics class
in the next town because our school didn’t offer it. I didn’t play any sports, I didn’t try in PE, but I did ride my bike
everywhere. Now, as an adult, when I ride my bike,
my thighs explode with size and I can’t wear pants.
I sincerely believe that the sports and activity level you have as a kid determines your body and metabolism as an adult. Thats not to say you can’t change your body-fate, but it’s much easier when you’ve started with a good baseline.
If you’re in your teens and reading this, do sports that relate to the body you want when you’re older. I wish someone would’ve told me that so I didn’t develop the body of a video gaming anime nerd and spend my adult life hating my body.
Okay, but what can I do about my butt now?
So you weren’t a
speed skater growing up or weren’t born with a bubble butt. There is hope. Genetics be damned.
If you don’t already have a leg workout,
you can use mine (here is
another leg workout). The key movements for building your butt are (in order of
you should do this now):
- Squats
- Good Girls / Bad Girls
- Deadlifts
I’m not going to explain how to do Squats or Deadlifts. They are basic movements that everyone should know and there are thousands of YouTube videos on how to do them. If you have a bad lower back, try sumo squats or box squats.
When doing Deadlifts or Squats I try and focus on lifting
with my butt. It might take a while to get used to lifting with that muscle group, so try starting with a low weight and try doing the movement with mostly your butt. I am not a personal trainer. This is probably bogus.
Not bogus, however, are
Good Girls / Bad Girls. Or, the abductor/adductor machine. This is how you get the ass shelf. I find that rhythm is very important with this machine. I can max the weight out easily, but doing reps in a 3-seconds-out/1-second-in tempo really makes it more effective.
One of the few blogs that I follow that give amah-zing advice that I’ve applied in real life. Keep up the awesomeness Dylan!