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health & beauty ║ Body Beautiful<br />
Booty<br />
Building 101<br />
By Ashley Sica<br />
So you want a better booty but you’re not sure where to start? Then<br />
this is the article for you! Below are some basic principles that will<br />
help you attain a tighter, smoother, rounder booty…. and I don’t<br />
know one woman that doesn’t want that! Booty building is really<br />
an art and it takes specific principles in order to really see results.<br />
{Before you head to the gym, read on for some very important tips.<br />
3. Go Heavy<br />
Or go home! Just kidding. But in all seriousness<br />
you need to lift heavy to see major<br />
results. Don’t be afraid of the weight and<br />
“bulking” up. You bulk up from cupcakes<br />
not heavy weights! The heavier you lift,<br />
the smaller and tighter their backsides<br />
get. Now that is awesome. What’s heavy<br />
for you might not be heavy for the person<br />
next to you and that’s OK. Weight is all relative.<br />
Especially if you are new to weightlifting,<br />
start slow and build yourself up. Lift a<br />
weight that is challenging for you. The key<br />
is to push yourself enough where your form<br />
is not compromised and you can effectively<br />
squeeze your glutes…every single rep!<br />
1. Nutrition<br />
You’ve heard it a million times but I’m<br />
going to stress the importance of nutrition<br />
once again. You cannot out train a<br />
bad diet. If you’re looking to put muscle<br />
on your booty, you need to make sure<br />
you’re getting enough quality calories. If<br />
you’re looking to remove cellulite, a clean<br />
diet and adequate hydration is essential.<br />
Either way nutrition will play a huge role<br />
in your results.<br />
2. Exercise Selection<br />
If you think squats and lunges are the<br />
56 <strong>March</strong> <strong>2017</strong> | www.<strong>Atlantic</strong><strong>Ave</strong>Magazine.com<br />
holy grail of booty building think again.<br />
While these two very popular exercises<br />
are great and have their purpose they’re<br />
not necessarily the gold standard when it<br />
comes to booty building. The majority of<br />
your routine should focus around very specific<br />
and isolated glute exercises. Focus on<br />
exercises that provide a great amount of<br />
hip extension. Think hip thrusts, bridges,<br />
kickbacks, etc. You’ll achieve far greater<br />
results incorporating these exercises than<br />
your more “traditional” ones. Particular<br />
exercise selection sums up to more results<br />
in a fraction of the time.<br />
4. Booty Frequency<br />
If you’re serious about transforming<br />
your backside you must put in the time<br />
and “leg day” one day a week isn’t going to<br />
cut it. Your glutes are the largest muscle in<br />
your body and can handle a higher training<br />
volume. The best results happen when<br />
clients train their lower-half 4-5 days per<br />
week! Yes, you’ve read that correctly. You’d<br />
be surprised at how much training your<br />
booty could actually handle! Try it! You’ll<br />
be pleasantly surprised.<br />
Ashley Sica Fitness<br />
Transformation Studio<br />
851 SE 6th <strong>Ave</strong>, Delray Beach, FL 33483<br />
561-445-7445<br />
Ashleysica@gmail.com
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