Don’t get me wrong, Squats are a great exercise which can help you with balance, increase strength in your thighs, core and gluts. But unfortunately folks, Squats are not going to give you a booty if you are not genetically predisposed to have one.

And when I say booty you must understand that there are different classifications when we are discussing the gluteus Maximus region:

Behind: Very minimal lift or curve, mostly flat, we refer to it as the space “behind” you, since there isn’t much to it.

Butt: Usually Teardrop, You have a little bit of juice at the bottom that prevents it from being flat.

Booty: This is what Beyoncé has. It sits high naturally with bubble on top and bottom.

ASS: You can see it from the front and place items on it hands free.

It’s not entirely impossible to adjust your assets, there are always exceptions to the rule, but in the rare times that it happens, you can usually upgrade only 1 spot. For example, going from Behind to Butt.

Recently my cousin commented that my butt was getting bigger and I told her first of all “Thank you!”(While switching my hips back and forth all cocky-like) but then I was honest and told her, “it’s not really bigger, it just looks bigger because it’s higher and my back is more defined.”

This launched us into a debate in which she (my cousin) made the point, that “the Gluts are a muscle and therefore if you work them they will grow so of course you can make your booty bigger!”

While I appreciate the logic behind this statement, it just doesn’t apply across the board. It was logical, but not realistic. The behind, butt or whatever you have is similar to the Chest or Pectoral muscles in growth pattern.

If you put two men of different body types to do the same chest workout for 3 months lifting the same exact weight, it doesn’t mean that both will come out with a huge chest. Why? Because they may not be genetically pre-disposed to having big pectoral muscles.

The point is everybody’s body is unique and amazing in it’s difference. North American society loves to create “ideals” that aren’t realistic for most of us to keep us insecure. But as I have said before and will continue to say until it becomes gospel, is that you have to learn to work with what you’ve got.

We have women dying and losing limbs, injecting cement in their bodies to get a bigger booty, and it’s just not worth it. Learn to love the skin you’re in and make what you’ve got the best it can be.

I know it’s hard to love yourself when we are constantly inundated with images and messages that hypnotize us, men are told they should have 6 pack abs and bulging biceps and women should have tiny waists, big booty’s and big boobs but still have a flat stomach. And on top of all this, we have a long history that has confused our worth.

What I will do is give a couple hints so that you can get your behind, butt, booty and ass in the best shape it can be according to your genetic shape!

Type.

Goal

Muscles to work

*Exercise examples

Prescription:

Notes

Behind Shape and lift Gluts; hips, hamstrings; lower back *Back Leg lifts; Glut Press; Leg Press 5 sets of 10 repetitions of each exercise in circuit format. 2 days a week. Increase muscle mass as much as possible isolating the Gluts. Butt Lift and Contour Glutes; hips, hamstrings; lower back *Wide Drop Squats; Single Leg Press; Dead lifts; Back Extensions hamstring curls; Single leg Bridges 4 sets of 12 repetitions of each exercise in circuit format. 3 days a week. Create the illusion by making hamstrings bigger and contouring the lower back to accentuate the teardrop. Booty Maintain Heart (Cardio), lower back *Elliptical trainer (fwd & bckwd); Squats; Dead lifts; butterfly bridges 3 sets of 12 repetitions of each exercise. 2 days a week. Booty gets sloppy with age, it needs muscle to hold it up. ASS Shape Heart (cardio); Lower abs *Ass Burners; lateral leg lifts; Chair Squats; jogging; standing knee lifts 2 sets of 15-20 repetitions in circuit format; 5 days a week. No bike or ellipticals, need to burn excess fat and tone.

In Fitness and Positivity,

Devon Jones, PTS
Wellness Coach
SplitVerseFit.com