Build that booty

There are enough booty building blogs, articles and books out there right!?

Well, maybe, but have you paid enough attention to them? Do you really know how to build that booty? When this blog first started, the first few weeks were focused solely on helping you wonderful ladies understand glute anatomy. And how to truly grow and tighten your glutes. What better time than now to revisit those topics and get our booties to where we want them to be!

First and foremost, food! How to make our nutrition work for our glute goals:

CARBOHYDRATES; This, along with protein, is the most important macronutrient for muscle building (especially glutes).

Carbohydrates need to be eaten mostly around your workout time. Ideally you should aim to have 50-60% of your carbs for the day before and after training (about a 3 hour window). This is when your body will make the most use of them as they will be used in muscle recovery and building rather than being stored as fat. On days you do not train then your carbohydrates should be spread out evenly through the day and should be slightly less than on a training day. This should make sense to you!

Choose the right carbs, you only have one body! Let’s make sure it performs optimally.

Along with your carbs pre and post workout, protein is vital!

The carbohydrates open up the pathways for protein to be shuffled into the muscles and so you need to make sure you are having these two food groups at the same time, around your training window, for optimal results. Hello growing firm muscles, time to build that booty!

Fat is a food group that should be avoided in these training hours as it slows down the absorption of the other macronutrients and so you should rather save these for a separate time of day. For example, if you train in the morning then reserve your fat intake for lunch and dinner time.

Now onto optimal muscle work:

1. Mind muscle connection

It is not only about how much weight you can push, or how many times you perform an exercise but about the mind muscle connection. Every time you work your glutes you need to focus on the squeeze, this is how you learn to use your glutes in a movement rather than your legs taking over.

In the mind to muscle connection you are increasing the number of muscle fibres being recruited in your lift. This simply means more of your muscles work.

This tip also counts for every other body part, but it is so vital to glute work.

As I have seen so many people forcing an exercise and you can physically see the muscle isn’t activated. Really want to build that booty? Wake those glutes up and you will forget what exercise felt like without them!

2. Carbohydrates and protein

See above. In order to build any muscle group you need to be eating slightly more than what you burn in a day. Use that extra daily energy to build muscle (about 200 -500 calories depending on the person). This isn’t to say you cannot build muscle if you aren’t eating more but focus on the right and healthy food groups and don’t skip out on meals!

3. Time under tension, form and consistency

Make every single repetition count, as well as keeping your form correct so as to ensure you are doing all the work in the right muscles without creating future injuries.

You cannot exercise for a few days and expect to see results.

Results take time and you need to keep at it, keep focused and work on your goals.

Ladies, please let us know if this helps you! Informative content that hopefully inspires change!



Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness

Scroll to top