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How to Firm Up and Lift Your Booty In No Time!
Fitness | May 06, 2018
Looks like people are looking away from bikini abs and focusing on the butt. And why not? A shapely, lifted butt looks amazing, and as a bonus, helps to support our lower back! It’s a win-win if you want to look good and receive benefits at the same time.
As you can see on my website, I have many workouts that target the butt one way or another. And I wanted to make this your go-to place on how to get started towards working your butt off for an amazing booty!
To start, you’ll need the right equipment. I recommend the following pieces that you can use at the gym or during my workouts:
- Medium to Heavy size weights:
* Kettlebell (I use two different kinds- a Medium 26 lb and a Medium/Heavy 44 lb)
* A Pair of Dumbbells with Flat Edges (I use a pair of 12 lbs, but you can move up to 15 lbs if you feel strong and motivated enough to use those)
- Power Bands
- Sliders
- Exercise Ball (if you don’t have one, you can substitute a chair or pillow instead)
- 2 Yoga Blocks (if you don’t have these, you can use a step or other sturdy elevated platform)
Next, focus on the right way to train your butt. For us women, we have to workout a little differently than men in order to truly build a nice behind. That’s because our bones are built differently, and we have wider hips. So instead of letting this be a problem, we can learn to use it to our advantage and help us to train smarter. All of the work we put in will be more effective once we know the proper way to train!
- Commit to the Right Program: Are you not getting the results you want from your current training? Maybe you’re doing some of the right exercises, yet you don’t have the right program to keep you working towards your booty goal? Then I recommend you do my Bikini Butt Lift Program. I designed this to be 12 weeks of training that targeted towards developing strong, round glutes. You’ll also be working your core and upper body, with two days of active recovery each week.
- Change the Way You Lunge: When you lunge, switch from keeping your body upright and lean forward with your back straight. Bring your hands (or weights) all the way to the ground and push off of the front heel as go into a backward lunge. Click here for more explanation and a demo of this exercise.
- Do Unilateral Exercises: These are the challenging cousins of lower body staples such as squats, lunges and deadlifts (which are still good). They’re more effective for the butt because they target even more muscles, burning off more calories and making you stronger at the same time.
- Take the Stairs: One of the best bodyweight exercises for shaping up your butt is a step up on a chair. Walking up the stairs will give you the same benefits so make sure you don’t miss an opportunity to take the stairs, instead of an elevator.
- Use the Kettlebell: This is my number one tool for shaping up my entire body- especially my butt! I believe every woman should have one at home. The heavy weight ones especially will be a miracle for your behind. I even have made a video showing Four Kettlebell Exercises for a Sexy Butt.
- Train Even on Lazy Days: If you’re having a slow, lazy day, but still want to work the booty, then look no more than this video here where I show you how to target your butt the lazy way.
- Expand Your Library: No, I don’t mean books! I mean your library of exercises. If you need to expand your range and kick that butt in even more ways beyond just squats and lunges, then check these 30 Bodyweight Exercises for Butt and Legs. Bring out a pair of sliders and a power band, and get ready to shift your training into overdrive! Your butt will thank you later.
- Consistency is King: It doesn’t matter if you workout at the ZGYM or in a routine of your own. You will not see any progress unless you stay consistent with your training. In order to get a great booty, you need to work it multiple times a week. The more often you train your glutes, the better the results will be as they start to grow both in size and in strength.
And there you have it! If you follow all of these recommendations, you’re guaranteed to build that nice, shapely butt you desire. Just have the right kind of training, equipment and consistency, coupled with a healthy diet, and you will see results.
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Sexy Calves in 4 Minutes
Drills
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Thank you Zuzka, very useful article.
I would love to see something of this kind in order to target those love handles and waist. It would be so great with the summer coming..
Thank you for your exceptional work!
Silvia
Private Member |
adding the butt workout to my schedule… let’s see the results!
Private Member |
Nice tips , thanks!🙂 I know you are busy Zuzka but I have been anxiously wondering if there was going to be a summer shred series this year?? Thanks for all you do!
Private Member |
Me too I am also wondering if there is summer series. I hope there is a new summer series. For the summer.
Private Member |
redmond, oregon, united states
I agree with both of you ladies, I love the Summer Shred workout series every summer to prepare for bikini. I do that series every Saturday. I love it. Plus I would love new workouts in the Lower Impact Lower body series, because I really feel those glute concentrated moves so much more. Thanks Zuzka
Private Member |
I remember a long time ago, you advised 50 heavy swings a day for a quick glute workout. I still do this most days. It literally takes about 90 seconds and really works – I just nip into the other room while my toddler is in his high chair having breakfast! Best advice ever!
Private Member |
switzerland/, france
how do you find hip thrusts in comparison ? it is the same move ,but horizontally and could literally load more. (need a barbell though and haven’t figured out how to do it on my own to get in and out of it , ha ha)
Private Member |
I don’t have a barbell either. I tried subbing hip thrusts for a while but felt I needed a heavier weight to feel the same benefit – and it wasn’t comfortable trying to get my 28kg kb in position, so I gave up. Swings are cardio-heavy, so I suspect that with a heavy barbell hip thrusts would be more effective because I wouldn’t tire from the cardio as quickly.
Private Member |
switzerland/, france
thanks Nadia, the other aspect with a swing is that it works the grip.
Private Member |
Hi Laila. I incorporate hip thrusts into my workout regimen. Personally for me, kettlebells are not enough for glute growth. They have given me massive inner thigh muscles (not complaining). But they haven’t done anything for glute hypertrophy.
I have a barbell at home with weights and include it in my own workouts. To get in and out of them you need to have large enough plates, that is with a large diameter, so that you can slip in and out or roll the barbell over when you are done.
I have found some nice 50 pound plates (with a 15 inch diameter) on Amazon that fit on a 1 inch standard barbell and let me do the job at home. 25 pound plates do not have a large enough diameter to let you roll the barbell, so you can get out easily.
You will also need a barbell bad as a cushion to protect your hips from the load of the barbell. Some people also roll up mats or foam pads and use that as a cushion for their hips.
I also use a stepper with 3- 4 risers as a bench and put a pillow behind it for neck /back support.
This is how I do it at home when I am not at the gym.
Hope this helps. 🙂
Private Member |
switzerland/, france
Hi Bewska, thanks a lot for the tip on plate diameter, it makes sense and will look into it. I tried with sandbag or sanddiscc and did explosive moves (ie. quick burst as trying to get the weight thrown up in the air, which is similar to KB powerful swing). Until I can find plates, I will do like this in the meantime.
Private Member |
Anytime. I’m glad you found the tips useful. 🙂
Private Member |
I do these, too…but I don’t have a heavy kettlebell at home so I do 100 swings with my 25-pound bell. I love the feeling it gives you in a very short amount of time. 🙂 I workout by my pool so my kettlebell is ready for a quick 100 reps before I jump in the pool to cool off. 🙂
Private Member |
Must be amazing to have a pool to cool down in! Nearest I can get is to stick the hose on in the back garden 😊
Private Member |
I live in Arizona…it’s nice and necessary! 😉 Enjoy your garden, such a peaceful and rewarding activity. <3
Private Member |
walnut creek, california, united states
THANK YOU! My booty has felt neglected lately in Zgym trainings so I’ve switched to the Bikini Butt Lift workout. So glad you designed it!
Private Member |
Zuzka please do 30 bodyweight for legs and butt follow along that will be fun and ready for bikini season.
Private Member |
tel aviv, tel aviv, israel
if i follow the zgym schedule, is it enough to target the butt? or i need to add another booty exercises.
please answer me
Private Member |
switzerland/, france
a curvy back does accentuate the booty, so what is your take on Egoscue balancing the posture (pelvic tilt) and having front chain (quad, psoas…) balancing the back chain ??
Private Member |
caseyville, illinois
Hi Laila,
How do you feel the Egoscue routines been working for you? I am thinking of doing Condition #2 daily or almost daily as that supine groin stretch takes so long, because i have scoliouis and my left side of the waist is more hour glass than the right side. i do have an anterior tilt but i read that it is best to begin with Condition 2 and fix it. But will it really fix?
Private Member |
switzerland/, france
Hi Tracey, it took me some time to develop the correct body awareness to sense what I was supposed to do. I mostly focus on the upper body part for my rounded shoulders. it is only recently that I understood how/what to engage. I don’t have the groin stretch in my routine. However I think the most important is what we do outside of our workouts and e-cises, because that is a hell lot of time…walking , standing sitting,…I make sure I do them all correctly, using the body awareness developped with e-cises. I would recommend you invest in a customized plan (around 90-100$) or go to a clinic near you since you are in the US. ..and I do believe it will get better, we just need to put the right work in it.(finding what is “right” is to me the most difficult)
Private Member |
caseyville, illinois
Thank you Laila,
Hmm I wonder why you do not need the Supine Groin stretch as i thought that was the most important ECISE. What do you think of the routines on Youtube? Also, I did not realize a customized plan was only $90-100. I will have to do skype but i think i could swing that price if it is worth it. Thanks again Friend!
Private Member |
switzerland/, france
the entry price at 100$ is based on photos (and a questionnaire), a skype session would be more expensive. but even with a photo based plan, your trainer will reply to questions by e-mail. I had indeed asked why I don’t have the supine groin stretch and she said my sessions would be too long, but actually I could add it if I wanted.So I guess there was other works more efficient for my condition.
Private Member |
brisbane, qld, australia
Zuzka. When is your Keto Meal Plan coming out?
Private Member |
hailey, id
It was great to review those older tip videos – thank you for that!
The rock-bottom squat is one of my fav new moves.. It’s one that hurts so good!! hahah
It’s also one that I can tell helps me with my mountain biking. I didn’t do a lot of ZGYM the past couple weeks because I have been enjoying the mountain biking SOOOOooooooooooooo much…. But – I do do a short, cardio, strength or stretching ZGYM workout each morning before work, now.. That has been extremely helpful to my endurance through my workday, as well as my after-work mountain biking. After no biking for 15 years, I started up last August, and got only 3 months of work in before the Idaho snows. BUT.. BUT.. I AM ABSOLUTELY ASTONISHED at how FAST I’ve become, fresh out of the gate, this spring!! As soon as the hills opened, I started in. I use the Strava app that tracks my movements with gps. I’m keeping up with, or FAR surpassing many I look up to as experts! ….. I am totally THRILLED with my decision to stick to my ZGYM routines all winter, and now – I insist on them every morning ….. and I look forward to them, like never before….. I am stronger, leaner, and no one can guess my age… hahahahhaa
Still – the basics that you bring out in this post are like “mom’s milk” for helping us have the best base of tools to do our fitness properly. I don’t do EVERYthing you bring out, but I do listen to you, and I love the tips, and I try them.
Thanks so much, Z
🙂