Grow The Booty

Booty gains are the craze of this past year. The figure everyone aims for is that small, snatched waist and some curves. Being a personal trainer, I know its much more than just squats and crunches. To grow a certain muscle group takes hard work, dedication, practice and persistence. And while you can't target certain areas like just wanting to lose weight in one area, you can definitely focus on certain muscle groups to better develop them. 

Something I often do is give out free advice since I love helping others. While I am working on my own ebook I decided that giving away some workouts and tips are helpful for those just starting out. Here are some of my favorite circuits for the booty. 

Circuit 1: 15 reps for 5 sets 
Sumo squats
Jump squats
Good mornings

Circuit 2: 15 reps for 5 sets 
Walking lunges (15 reps each leg)
Curtsy lunges
Hip thrusters 

Circuit 3: 15 reps for 5 sets 
Donkey kicks (on mat or with cables) (15 reps each leg) 
Fire hydrants (on mat) (15 reps each leg)
Step ups holding weights (on bench or anything sturdy) (15 reps each leg)

Circuit 4: Band Work 15 reps for 5 sets 
Walking squats with band over your knees (15 reps each leg)
Standing kickbacks with band around ankles (15 reps each leg)
Standing side kicks with band around ankles (15 reps each leg)

My booty before and after below!