Sculpt Your Booty

Just like what I've been telling you guys--- this booty is superrr achievable. With the right discipline and the right attitude towards food (yeah, I'm not gonna tell you not to eat pizza coz, I myself, love pizza 😲), you too can have a booty that's Insta-worthy. 😉

So, let's get going, shall we?

Work those muscles

I start my butt workouts by foam-rolling my legs, butt and back, then I hit the stair stepper. I alternate between one minute of regular climbing and one minute of skipping steps for six minutes before stretching. 

Then I get down to the serious stuff.  Here are some of the machines I use for starters :

• Smith machine holds a barbell on a track while I do my squats

• Abductor and adductor machines engage my inner and outer thighs and butt

• Cable machine which I use for kickbacks

• Ankle weights for my donkey kicks

• Leg press machine 

After all that, I get creative and use standard strength-training machines my own way. Meaning I don't use the machines the conventional way. (You should only practice unconventional moves under the supervision of a certified trainer, though 😉.)

Like, take the hamstring curl machine.  Instead of just lying face down and hooking my ankles behind the bar to engage the back of my legs to bring the bar towards my butt (as directed),  I lie face-up with my upper back on the pad, the soles of my feet on the ground, and the bar positioned against my hips. Then, I engage my hamstrings and butt to lift my hips against the resistance until my body forms a straight line between my knees and shoulders.

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the old reliable hamstring curl machine 🍂 🍂 for this super-set you want to perform about 12-15 regular hamstring-curls, & then switch to short hamstring-curls (kinda like pulses) 🖤✨ i love these cause ya feel the burn instantly after the first set, like whoa <3

A post shared by VEDRA STRONG (@vedrastrong) on Nov 28, 2018 at 3:50am PST

 I also found a new way to engage my butt using the assisted pull-up machine, which features high handlebars and a weighted moving platform you're meant to kneel on (not the usual way of using the machine as shown below).

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my arms feel like noOoOdleZ today from yesterday’s back and bicep workout 🥴 i wish i would have started recording myself months ago to see the progress i’ve made. its truly incredible what our body can do when we fuel it correctly. 💚assisted pull up 💚deadlift (first time on smith machine) 💚lat pull down 💚seated hammer curl i hope everyone has a good st. patty’s day! this is my first year in i don’t know how many years that i haven’t been elbows deep in green beer 😝 but i’m headed to the mountains for a week to get some snowboarding and skiing in! since i’m about to start week 4 of 8 - finding a gym this week is incredibly important 🤞🏼

A post shared by audry howard (@fitness.ah) on Mar 17, 2019 at 12:15pm PDT

Instead, what I do is I  place a foot where my knees should go. Beginning with my leg bent, I engage the back of my thigh and butt to extend my knee and push the platform towards the floor.  

If you do any exercise right, with the right form, you learn to isolate your muscles. 

After my workouts, I do  6 minutes of high-intensity interval training with a jump rope:  I'll hop for 1 to 3 minutes, take a 30-second break, then repeat for up to six minutes total before calling it a day.

 Eat What You Want (but not always)

I try to eat 70 grams of protein a day to maintain my glute muscle mass by starting most mornings with a protein shake, my first of six small meals throughout the day. 

Sometimes I'll prepare grilled chicken, veggies and steamed white rice for each of these meals, but more often I'll eat out. 

I love In-and-Out Burger! I take my burger without the bun. Then I get my starch later from starchy veggies and whole grains.

At Jersey Mike's I'll usually double down on turkey to fill myself up with protein. 

At regular restos (like I said, I love eating out) I look for seasoned chicken with veggies and sweet potatoes for carbs.  

On the weekends, and on some weekdays, too, I also like to have a drink — typically, tequila — and whatever else I'm craving.  If I want a slice of pizza, I have a slice of pizza. I want to look good, but I also want to enjoy life.  

So there you have it, guys, my booty routine. Please take note that I don't want to motivate women to look like me. I want them to love themselves the way I do. Society already puts too much pressure on looking and being a certain way. 

Just always remember that you're your best when you are confident in yourself. 

xo,