As I get ready to broach this topic my mind can't help but picture 80's living room aerobics. The audio from the floor set TV says "okay ladies, squeeze that tush." Then cue a woman blocking the TV, wearing a sweat band, leg warmers, and neon polyester leggings clinches her glutes. They had the style all wrong, but the part about squeezing the tush was accurate. So alright ladies, get ready to squeeze that tush and give yourself a natural butt lift. If you consistently follow the information below, you can begin to see your butt lift within 4-6 weeks.
In order to tighten your butt, you must tear it down. By that I mean tear the muscle fibers. When your gluteal muscle fibers tear, your body will repair and reinforce them. From the outside your butt just looks higher and tighter. In reality that high and tight butt has been made ready for war....or your next workout.
Muscle fiber stress happens two ways. One way is by performing a new or different exercise. Another way is by causing excess stress through either adding extra weight or extra reps to your exercise. The importance of the squeeze is the additional muscle fiber stress it lends to your exercise.
So now that we've discussed what causes the natural lift in your butt, let's breakdown a simple plan to achieve it.
The Natural Butt Lift Plan
Perform exercises that target the gluteal muscles like kick backs, squats, lunges and stiff leg dead lifts.
Alternate between opposite contracting exercises. An example is performing a set of squats followed by a set of stiff leg dead lifts. Each exercise contracts your gluteal muscles in the opposite direction.
Perform 10-12 repetitions of each exercise for 3-5 sets.
During each exercise, squeeze your glutes and keep them tight throughout the entire movement.
Add weight to your exercise to increase the level of muscle fiber stress. Add enough weight that the last two repetitions are a struggle, but not so much that you cannot complete a set with correct form.
Eat to lift your butt. Make sure you're eating at least 1g of protein for every pound you weigh. If you have a thin physique and want to grow your butt, you have to feed it more. Calculate how many calories your body burns daily, and add 250-500 extra calories to that number. Or use my macronutrient calculator and select the gain weight option. If you want to slim down your butt while lifting it, still make sure to eat at least 1g of protein for every pound you weigh. However, decrease your daily caloric intake 250-500 calories per day.
As an added bonus, working your lower body muscles burns more calories than any other group on your body. You know, just a quick tidbit I want to throw your way for your cheat meal days.