Building a Better Booty
with IFBB Pro Bernadett Matassa
I often get asked, “Will weight training make me bulky? Will I look like a man?!” The answer is absolutely not! We are very different when compared to men, in the aspect that as women, we simply do not produce enough of the male hormones that would make us pack on muscle as easy, quickly, or even similar to men.
There are plenty of good exercises to train our glutes, however, they need to be paired with aerobic exercise and good nutrition for the best results. One of the biggest myths that many women believe is that squatting alone will make our glutes rounder and tighter. Squatting is a basic exercise that targets your lower body, including quads, hamstrings, and glutes. There are many other exercises that specifically target the glutes, here are three of my personal favorite for building a strong and sexy booty.
1.) Weighted Step-Ups on a bench
Grab a set of dumbbells, not too heavy, but not too light either.
Stand in front of the bench.
Step up with one foot and pull the other foot over close to your chest.
Then lower that foot and step all the way back down to the floor.
Repeat the movement 15-20 times on each side, and try to do at least four sets on each leg.
Grab a set of dumbbells to perform the exercise.
Stand up straight, feet shoulder width apart, holding dumbbells on each side of your legs.
To start the exercise, step one foot out to the side with feet pointing forward. You’re going to have to put all your body weight on the foot that you stepped out with and squat down low while you’re keeping the other leg perfectly straight. Your body will have to bend over forward from the waist to perform this exercise with the correct posture.
Try 15 reps alternating on each leg, try to do at least four sets on each side.
3:) Goblin Squats
Stand with your feet wide apart.
Grab a single dumbbell.
Raise it and slightly rest it above your chest with both hands on each side.
Squat as low as you can and come back up slowly and controlled.
Keep your back straight to maintain proper form, try not to bounce back from the bottom otherwise you will not get the maximum contraction of the muscle.
Repeated 15-20 reps, four sets at a time.
Once you’ve completed your routine, don’t forget to stretch!
MUSCLE MEDIA MAGAZINE FOR WOMEN
The premier source of training, nutrition, supplements, fat loss and health for women.