Melissa McAllister

Insanely Effective Workouts To Build A Booty In 6 Weeks Or Less

Don’t ever look back — unless you are admiring your booty. Hey! If you worked for it, you can appreciate it.

Are you dreaming of a bum that fills out a good pair of jeans? Or maybe looking for a little extra shape to add to that cute dress? And don’t get me started on swimwear…

Everyone likes the idea of a firmer rear.

You can lift and tone up those glutes without having to spend a whole year doing it. You just need the right workouts and a little extra motivation.

Muscle Lesson

Ding ding ding! School is in session…

Before starting any workout — it’s good to review muscle anatomy to know what your target areas are going to be.

Gluteus Minimus

  • The smallest of the muscle groups of the glutei which is located below the medius. It is mainly a hip stabilizer.

Gluteus Medius

  • The center glutei which is on the outer surface of the pelvis. This helps with hip movement and stability.

Gluteus Maximus

  • Most people know this one, which is the main muscle along the hip along the backside of the pelvic region. It helps move the thigh and assists with hip joint rotation.

Our rears are more than just superficial. They are essential to movement, posture, flexibility, and balance. Good, strong glutei should be a focal point in any workout plan.

Give yourself a body a boost by keeping that booty tight!

Glute Exercises

Now for the good stuff! Let’s look at some ways to firm, lift, and tone those glutes.

For the Minimus…

  • Side Planks
  • Hip Abductions
  • Fire Hydrants
  • Glute Bridge
  • Curtsy Lunges

For the Medius…

  • Bridge Thrusts
  • Glute Kickbacks
  • Sumo Squats
  • Backward Lunges
  • Deadlifts

For the Maximus…

  • Forward Lunges
  • Squats
  • Donkey Kicks
  • Lateral Walk
  • Hip Thrusts

Make sure with each exercise you have proper form and structure. Don’t be that person to roll your ankle on the first day — you want to be moving your booty, not sitting on it!

Get after it in a smart way and you will see progress.

Workout Plan

You’ve got the exercises — now it’s time to put a schedule together.

Here are some tips to get you started…

✓ Keep track! Have a calendar in front of you for each day of the week for the next 6 weeks.

✓ Rule of thumb — 6 days on, 1 day off. You need a rest day in order for your muscles to repair themselves.

✓ Pick 3 to 5 workouts that target different muscle groups and do them in sets of 3. Start out with a good amount of reps, but don’t go too high in the beginning.

✓ Each week, sets of 3 should stay the same, but reps should increase as you get stronger.

✓ Start with little to no added weight and add as you progress. You don’t want to strain or tear your muscles.

✓ Warm up, cool down, and ALWAYS stretch to prevent injury.

In these 6 weeks, make sure to stick to the plan. Set a timer. Put an alert on your phone. Do it with a partner so you can remind one another. Any way to make sure you are going to see the progress you are hoping for!

Goals

You know what you want. Why would you be on this page otherwise? Remember — progress takes dedication and determination. But you CAN get what you want in the time that you want if you stick with it.

Let’s see you crush it!

I know we could all use some more tips to live our best lives – CLICK HERE to learn more about Intermittent Fasting and The M.A.D.E. Diet.

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