The Best Workout for a Round Booty

BySeunggu Han, M.D.

Struggling to get the perfect round booty? You’re not alone! Working out is the key to building the booty of your dreams. Learn how to shape and sculpt your rear with the best workout for a round booty.

Quick facts: Best Workout For Round Booty

  • ✅ Squats are considered the best butt-building exercise, according to the American Council on Exercise (ACE). (Source: American Council on Exercise)
  • ✅ Deadlifts are a great exercise for targeting the glutes and building a rounder booty. (Source: Verywellfit)
  • ✅ Lunges are great for toning, tightening and strengthening the glutes, which can help create a rounder booty. (Source: Healthline)
  • ✅ Step-ups are an effective booty-building exercise and can be done with a weight, such as a dumbbell, for added resistance. (Source: Muscle & Fitness)
  • ✅ Hip Thrusts are a great exercise for isolating the glutes, activating valuable muscles and building a round and strong booty. (Source: Shape.com)

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Resistance Training

Resistance training is a great way to target specific muscles in your body and build them up. It can help you develop a firm and toned round booty that you’ve always wanted. Resistance training also helps you to increase your overall strength and endurance, as well as develop lean muscle mass.

Let’s take a look at some of the best workouts for a round booty:

Squats

Squats are a great go-to exercise for booty building and toning. When performing squats, you want to ensure you’re using form that isolates the right muscles, like your glutes, quads and hamstrings.

  • Begin with your feet hip-width apart, toes forward or slightly angled outwards.
  • Make sure your chest is upright with a neutral spine as you lower down into your squat.
  • Lower as far as you can without letting your back round and ensure that your knees don’t pass over your toes – aim for a 90-degree angle in the bottom of the squat.
  • Push through the heels to return to standing position and aim for 3 sets of 8 reps.
  • To increase difficulty and intensity add weights such as dumbbells or kettle bells to make each rep more challenging.

Squats are great for targeting all areas of the booty, making them effective in building roundness and shape!

Lunges

Lunges are an effective exercise for developing round booty muscles, as well as overall strength and stability. Lunges target multiple muscle groups in the lower body and core, and can be done quickly and efficiently.

In a lunge, one foot is placed forward with the other back, and then the front knee is bent to lower the body down. The back heel should remain off of the floor during the descent. When done correctly, the front thigh will become parallel with the floor before you return to your starting position in a controlled manner.

  • In order to maximise results when lunging, keep your upper body upright while slightly arching your spine in neutral alignment.
  • Endeavour to place all of your weight over your heel on your back leg during each repetition rather than on your toes or midfoot/forefoot as this will ensure correct posture throughout.
  • Lunges can also be done perfectly well with dumbbells at each side of your body or added weight slung over one or both shoulders for extra resistance.

Glute Bridges

Glute bridges, also known as hip thrusts, are an incredibly effective resistance training exercise for the glutes. This simple movement targets the muscles of the posterior chain – including the glutes, hamstrings, and lower back – and helps develop strength and force production in these areas. When done correctly, this exercise can improve physique, mobility, and overall athleticism.

To execute a proper Glute Bridge:

  • Lie on your back with your feet flat on the ground about hip width apart and your arms at your sides.
  • Lift your hips up off of the ground while keeping your core engaged and pushing through your heels.
  • At the top of the movement squeeze your glutes before slowly lowering back to the ground.

The Glute Bridge is a great exercise to build strength in your lower body and ultimately give you that round booty you’re after!

Hip Thrusts

Hip thrusts are an effective resistance training exercise that targets the gluteus maximus, the largest muscle in your body. This exercise helps to build and strengthen the glutes, which can help improve posture, balance and stability.

To do hip thrusts, you will need a flat bench or a raised platform such as a step-up bench or a box. Start by positioning yourself prone on the bench with your head resting on the flat surface behind you. Place your feet firmly on the floor with your knees bent at 90 degrees and hands planted either side of your hips. Make sure you keep your core tight while executing this movement.

Drive through your heels to lift and extend your hips until they reach their full range of motion before slowly lowering them back to the starting position. Keep in mind that it is important to engage every muscle across the full range of motion for best results.

Cardio

Cardio is a great way to build a round and toned booty. It helps to increase your heart rate and improve your endurance, so that you can do more challenging exercises such as squats and lunges. In addition, cardio helps to burn fat and build lean muscle, which can contribute to a more shapely behind.

Let’s look at some of the best cardio exercises for a round booty:

Running

Running is a great way to get a rounder and stronger booty. It’s an effective cardio workout that targets the quads, hamstrings, and glutes. Running can help build up these muscle groups and lead to a tighter and toned backside. Incorporating running into your fitness routine will not only help you achieve your goals but it also helps improve cardiovascular health, burn fat, and increase your overall endurance.

There are various running-related exercises you can do to target the glutes such as:

  • Forward-backward shuffles
  • Speed skaters
  • Side-to-side shuffles
  • Step ups on a bench
  • Lateral box jumps

Try to do at least 30 minutes of running at least three times a week for best results.

Cycling

Cycling is one of the best ways to get a round booty. Cycling not only exercises the glutes but also builds strength in other core muscles and works on coordination. It is an excellent choice for anyone looking to build their booty while also getting a good cardio workout.

Cycling works the glutes through its circular motion, as well as with resistance provided by the pedals or machine. It helps sculpt your legs and butt, while burning calories and improving your cardiovascular health. It’s low impact exercise means that it won’t cause too much strain on your joints, making it ideal for those who experience pain when performing high-impact activities like running. Cycling can also be done indoors or outdoors, so you can make it work for you no matter where you’re located.

Swimming

Swimming is an excellent cardio workout for building a round and toned booty. When swimming, your glutes are the primary muscle group being worked, as they support the majority of your body weight while propelling you through the water. Swimming can also help burn body fat, which when combined with targeted strength training will help shape and define your backside.

As an added bonus, swimming has very low impact on joints and helps reduce tension in muscles that can be built up from other types of exercise, like running or cycling. There are a variety of different strokes to choose from when swimming, such as breaststroke and butterfly. Depending on which stroke is used, certain muscles will be emphasized more than others- making it easy to customize this type of workout for optimal results.

Step Aerobics

Step Aerobics is a great exercise for toning and shaping a round, firm booty. Step aerobics involves continuously repeating short sequences of aerobic exercise steps on a raised platform. It allows you to create a wide variety of routines, while keeping your heart rate up throughout the course of the workout.

Step aerobics is specifically great for targeting your glutes and increasing blood flow to those muscles, resulting in more powerful contractions that can help make them look firmer and rounder.

Step aerobics exercises can include:

  • Simple stepping patterns
  • Jogging in place
  • Squat jumps
  • Side steps

Additionally, using weights or resistance bands during step aerobics can help you further target all the muscles in your lower body.

Diet

Eating the right foods is essential for making any fitness goal a reality. That’s why it’s important to have a nutrition plan that meets your needs and helps you reach your goals. For those looking to build a round booty, diet plays an important role in the process. Here, we’ll discuss the best diet for achieving your desired look.

Increase Protein Intake

Increasing your protein intake is essential when building a rounded booty. Protein helps to build and maintain muscle, meaning it can help increase the size and shape of your booty. Aim for 1 gram of protein per pound of bodyweight each day, if possible from natural sources such as chicken, fish and eggs. Protein bars or shakes can be taken as snacks throughout the day if you struggle to reach that goal.

In addition, including foods high in healthy fats can also help to shape and define the booty. A good example of this would be nuts such as almonds or walnuts; these provide healthy fats without packing in too many calories. Try adding a nut-based smoothie or some nut butter on toast for breakfast for those extra beneficial fats!

Reduce Carbs

Reducing carbohydrates is an important part of the best workout for a round booty. While some people think that reducing carbs in your diet would make your body weaker, the truth is that it can actually help you build strength and muscle mass.

When you reduce the amount of carbohydrates in your diet, your body will use fat cells as its primary source of energy. This can help improve muscle definition and tone as well as increasing your overall strength and performance. Additionally, reducing carbs can also help reduce excess fat around your butt area, allowing you to achieve the round shape you’re looking for in a booty workout.

To promote a rounder butt shape, focus on cutting out refined carbs such as white breads, pastries and sugary drinks – these are going to cause bloating and slow down progress in terms of burning fat around the area.

Eat Healthy Fats

Eating healthy fats is an important part of developing a round booty. Healthy fats provide your body with the fuel it needs to perform at its best during workouts. Additionally, they can help kickstart the fat-burning process that helps build a stronger, more toned butt.

Healthy fats include those found in nuts, avocados, and salmon, among other foods. Furthermore, they can also be found in supplements such as Omega-3 fatty acids and CLA (Conjugated Linoleic Acid). The key is to make sure you’re getting enough essential fatty acids every day from food or supplements so your body has the energy it needs to work hard and reach your fitness goals!

Supplements

Building the perfect booty can be a challenge if you are not sure how to go about it. Supplements can be a great way to help you reach your goal quicker. Certain supplements can help to strengthen muscles and promote development.

Let’s take a closer look at some of the supplements that can help you get a round booty:

Glutamine

Glutamine is an important amino acid that works to keep your muscles in an optimal state to build muscle and recover more quickly between workouts. Glutamine also helps reduce stress, as it works as a neuro-protectant, preventing neurons and supporting proper central nervous system function. It also helps regulate blood sugar levels and can help increase energy levels when taken before a workout. When taken post-workout, glutamine can help restore glycogen stores lost during the workout. As such, it can play an important role in helping you get the most out of any booty building routine.

Glutamine is available in powder form or supplement capsules and can be found in many health food stores or fitness retailers.

Creatine

Creatine is a popular supplement among bodybuilders and athletes to help improve their performance in the gym. It is composed of three amino acids—Arginine, Glycine, and Methionine—which work together to form a compound that can be found within the muscles. When taken in supplement form, it helps your body build muscle mass and increase strength by allowing you to lift heavier weights for longer periods of time.

Creatine not only aids in increasing muscle mass but also helps with muscular endurance, allowing you to work out harder for longer. It also improves power output which is beneficial for gaining strength quickly. The key benefit of taking Creatine is that it helps you recover faster after workouts, so you can quickly get back into the gym the next day and progress in your training program.

Fish Oil

Fish oil is a popular dietary supplement known for its many health benefits. It is especially beneficial for those looking to gain a rounder, more toned booty. Fish oil is rich in omega-3 fatty acids, which are essential for the body’s ability to build and maintain healthy tissue. The omega-3s act as an anti-inflammatory, helping to reduce muscle and joint pain after workouts.

Additionally, fish oil helps the body break down fat effectively, resulting in faster fat loss and overall weight reduction. Omega-3s also help to support healthy cardiovascular systems, allowing for more efficient workouts when exercising for a round booty.

In order to get the most out of your exercise routine and achieve your goals, be sure to incorporate fish oil into your supplement stack!

Recovery

It’s important to allow for proper recovery in order to build a round booty. The recovery period can include active rest days where you engage in light exercises or stretches, and also include days of complete rest.

In this article, we will discuss different strategies for recovery that can help you to achieve your workout goals.

Foam Rolling

Foam Rolling is a form of self-myofascial release that involves using a foam roller to massage the muscles and release tension, which can increase flexibility and reduce inflammation. This type of recovery not only helps improve performance but also reduces muscle soreness after a workout.

People often use foam rollers for their quads, hamstrings, glutes and IT bands. When rolling out the glutes, it’s important to focus on each area separately and find the knots, then hold pressure on the areas that are especially tense or sore. Additionally, hip bridges with plenty of abduction and adduction movements can be effective at promoting rounder bootys. This type of workout not only strengthens the booty muscles but also improves range of motion in the hips.

Stretching

Stretching is an essential part of any workout routine, and this is especially true for anyone looking to build a rounder, more shapely booty. After performing any booty exercises, it’s important to include stretching in your routine as well. By doing so, you’ll help reduce risk of injury and ensure that your muscles are properly warmed up and in the best condition for exercising.

Some great stretches include:

  • Standing quadricep stretches for your glutes and hip flexors;
  • Butterfly pose, which is excellent for stretching the muscles of the inner thighs and hips;
  • Pigeon pose, which helps stretch and open the hips, outer thighs and glutes;
  • Fire hydrant with arm lift stretch to target gluteus medius;
  • Single-leg forward fold to lengthen hamstrings;
  • Low lunge with twist to target hips, quads, hamstrings and lower back;
  • Bridge pose to open chest while stretching neck spine & glutes;
  • Happy baby pose to release tension in back & shoulders while opening hips & inner groins.

Stretch after each work out session can help promote recovery by increasing blood flow throughout your body.

Massage Therapy

Massage therapy is a great way to help improve recovery after a tough workout. Massage therapy can help reduce tension and stiffness by increasing blood flow and circulation to the muscles, which helps reduce soreness. Additionally, massage can stimulate the nervous system, releasing feel-good endorphins that promote relaxation in the body.

Massage therapy is also great for aiding in muscle growth and repair as well as helping with joint mobility and flexibility. Furthermore, massage therapy helps to reduce inflammation which may be causing pain or discomfort. All of these benefits help to improve your overall performance while reducing fatigue and speeding up muscle recovery following an intense workout session.

FAQs about: Best Workout For Round Booty

Q: What kind of exercises are best for building a round booty?

A: Squats, lunges, and hip thrusts are all great exercises for building a round booty. When doing these exercises, focus on form and gradually increase weight and reps as your strength builds.

Q: How often should I do these exercises?

A: Depending on your individual fitness goals and level, it is recommended to do these exercises at least 3 times per week for best results.

Q: What other steps can I take to help build a round booty?

A: Along with exercise, make sure to get plenty of rest and stay hydrated. Additionally, eating a balanced diet with plenty of lean proteins, healthy fats, and complex carbohydrates can help support your booty-building goals.

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