There’s nothing worse than feeling like you’re putting in all the effort, but not reaping the rewards.
If you’ve found yourself putting in the hard yards with the booty bands and not seeing the growth you’re after, it might be time to look at other parts of your fitness regime and how they can better compliment you training.
Some things to think about include:
Your programming is incomplete
Booty building exercises don’t have to be complex, but they do need to be effective. You need to ensure the nuances of hip movement are covered with your exercise selection in order to capitalise on muscle activation
As a rule of thumb, your lower body program should include:
- A thrust/bridge variation (Like a glute bridge or barbell hip thrust)
- A squat/lunge variation
- A hinge/pull variation (Like a deadlift)
- An abduction variation (Like the hip adduction machine)
The one most people miss out on is also the most important, the thrust/bridge variation. This is why when it comes to building the peach, they say “to thrust is a must”! Talk to a qualified PT if you need advice.
You are not lifting heavy enough
It depends on your experience with weight training, but to see changes in size and shape, you are looking for 3-5 sets of 8-12 reps per exercise. What people often miss though, is you really need to be pushing it to achieve the maximum reps.
If you still have gas in the tank at rep 12, you need to add more weight. Quality in form trumps everything though, so only add when your technique is looking good through the full set.
You are not eating enough to support muscle growth
To change the shape of your booty you will need to create an environment where your body has the fuel it needs to repair and restore muscle. This means eating enough calories.
Often women feel they need to count calories or restrict their food intake and as long as this is the case no muscle growth will occur. I would recommend talking to a certified nutrition coach for advice.
You have unrealistic expectations
Everyone has a unique constitution that predisposes them to building muscle and storing fat in particular areas. Unfortunately, the media bombards us with certain body types and if we don’t appear like that, we can feel like something needs to change. The reality is that that body type is unrealistic for the vast majority of the population
While focussed, specific training definitely can influence the way your body shapes, it is important to have realistic expectations of what you can achieve. It is also important to understand that building muscle can take a very long time, so your goals will need to be long term.
Start first by trying to focus more on loving your body and accepting yourself as you are. Make healthy choices, maintain balance, train hard, stay consistent and be proud of yourself for getting it done. This will bring joy to your training and respect for your body every day.
If you still want to see booty gains, work with a qualified personal trainer to make sure you are setting yourself up for success.
Kate Kraschnefski is Head of Compliance and Training at the Australian Institute of Fitness.