Own dream peach ass

If you want to have a full, plump butt or simply want to have a firmer butt without sagging, this will be a lesson plan for women’s buttocks that is right for you.

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As a trainer for 25 years, I’ve seen a lot of different fitness trends, before my female trainees just wanted a smaller butt, but nowadays, all girls want a smaller bust. 3 bigger, the bigger the better!.

No matter what you practice for, if you have a plump butt, people will always notice and praise.

If you’re ready to grow your butt, start now.

Build the best butt exercises

There are many ways to train, split upper body / lower body training is a common practice, others will work in a resistance style.

I like to train my butt and hamstrings together and separate from the front thigh day. Let me explain to you why I do this.

There are some exercises that will need to use both of these muscle groups at the same time such as Deadlift, Romanian Deadlift or variations of Kettlebell Swing.

The hamstrings are a group of muscles that need to be exercised to be a springboard for your glutes to develop, making the buttocks bigger and rounder in a true sense and a lot more natural than pumping the buttocks when the butt is big but the thighs are small and beautiful. being criticized by everyone for being a potato with a toothpick.

Note: If you want a big butt, your thighs will have to follow, that’s a must. Big butt but small thighs can only pump butt, girls.

The good news is that butt training for women doesn’t require as much equipment as you might think.

Butt training this way also has another benefit that you can do it with your forearm day, as they also engage in leg press or hip extension activities. You can see it as a way to increase the intensity of your butt training to help your butt grow faster.

Of course, besides exercise, you also need to make sure to eat enough calories and especially protein. Eating too little and not enough protein will keep you from getting the results you want and can also lead to injury.

See also: How to make your body never lack of Protein

The best butt exercises for women

If you do not know, the gluteal muscle consists of 3 smaller muscles that combine to form the maximus, medius, and minimus.

As the name suggests, the maximus is the largest of the three muscles. It is responsible for hip extension, transverse rotation, hip flexion, and even stabilization of the SI joint. That means bigger glutes can lead to less back pain, which sounds unrelated, but it does have a lot to do with it.

This muscle part also works great exercises such as:

Because maximus is often associated with hip stretches, hamstring exercises are also a great glute exercise as Deadlift, Bridge or Thrust all work the hamstrings and glutes maximus.

Speaking of the medius, this muscle is only half the size of the maximus. It lies more on its side and engages in horizontal rotations, extending to the sides. This is a muscle that can help you overcome the flat butt (due to sitting a lot) in women, helping to have a rounder butt.

See more: What is dead butt syndrome, is it dangerous to get it?

The best exercises for the medius muscle part are

See more: Gym schedule for women to lose fat 5 times a week

Butt workout plan for women with Superset

Because this workout routine for women requires high-motion exercises for both the hamstrings and glutes, you should only do it at 75% of your 1RM (or more understandable if you can lift 100kg). then use only 75kg).

For more pulse training, use Pre Workout 30 minutes before your workout.

See more: What is the Superset technique in the gym?

Butt workout schedule for women with Superset

If you are experienced, you can do 4 sets. Do the exercises in order, resting as little between exercises as possible. Rest 90 seconds between sets.

1A

Seated Leg Curl

3 Rounds: 20-15-12 (no break)

1B

Walking Lunge

3 sets: 30 reps (15 reps on each side, 90 seconds rest)

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2a

Barbell Deadlift

3 rounds: 12-10-8 (no break)

2b

Lateral Band Walk

3 sets: 40-40-30 reps (20-20-15 each leg, 90 seconds rest)

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3A

Lying Leg Curl

3 rounds: 12-12-10 (no break)

3B

Hip Thrust

3 sets: 25-20-15 (90 seconds rest)

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4A

Banded Frog Pump

3 sets: 30-30-20 reps (no rest)

4B

Bodyweight squat

3 sets: 8 to 10 reps (1 minute rest)

The curriculum focuses on the back thighs for women

In this exercise program, we still apply the Superset technique, you will focus more on hamstring exercises, combined with Single Leg exercises, Bodyweight and butt exercises combined with resistance bands. This is a schedule where you will maximize the hamstrings but still have enough pressure to develop.

Back thigh and butt workout schedule

If you have experience, you can do 4 sets, working in order, resting as little as possible between exercises and 90 between sets.

1A

Seated Leg Curl

3 rounds: 20-15-10 (no rest)

1B

Walking Lunge

3 sets: 50-40-30 (or 25-20-15 per leg, 90 seconds rest)

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2a

Dumbbell Single-Leg Romanian Deadlift

3 sets: 20-16-16 (or 10-8-8 per leg, no rest)

2b

Lateral Lunge

3 sets: 30-30-24 (or 15-15-12 per leg, 90 seconds rest)

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3A

Lying Leg Curl

3 rounds: 12-12-10 (no break)

3B

Hip Thrust

3 sets: 25-20-15 reps (90 seconds rest)

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Butt workout schedule at home for women

If you do not have the conditions to go to the gym to practice, you can apply the exercises for women’s buttocks at home below. We’re not going to do high reps with minimal weights. We will still do the same exercise as the Superset, which is a Tri-set (3 exercises in a row) like Lunge, Bulgarian split squats and add an isolated exercise for the hamstrings like Hamstring Curls or Single Leg Deadlift to get the most out of your workout. Maximize gluteal muscle development.

Lesson plan to increase butt muscle at home for women

If you’re used to it, you can do 4 sets, resting as little as possible between sets and 90 seconds between sets

1A

Reverse lunge

3 sets: 30-30-24 reps (or 15-15-12 reps per leg, no rest)

1B

Hip Thrust

3 sets: 20 reps (no rest)

1C

Romanian Deadlift With Dumbbells

3 sets: 10 to 20 reps (90 seconds rest)

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2a

Bulgarian Split Squat

3 sets: 30-12-10 reps (or 15-6-5 reps per leg, no rest)

2b

Lateral Band Walk

3 sets: 40-40-24 reps (or 20-20-12 reps per leg, no rest)

2c

Single-Leg Romanian Deadlift

3 sets: 16 to 24 reps (or 8 to 12 reps per leg, 90 seconds rest)

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3A

Dumbbell sumo squat

3 sets: 15-12-10 reps (without rest)

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3B

Single-leg glute bridge

3 sets: 30-24-20 reps (or 15-12-10 reps per leg, no rest)

3c

Exercise ball leg curl

3 sets: 15 reps (90 seconds rest)

Above are the butt muscle training programs for women, you can choose a schedule that suits you best to perform, note that you need to do this exercise program for at least 1 month to feel the difference. be different. There are still many other gym schedules for women here for you to choose from.