BABY GOT BACK (IN THE GYM)
If you’re like a lot of us, you’ve belted out the lyrics to “Baby Got Back” more than once. And when it comes to talking about buns, hun, you might feel like you’re just stuck with shaking what your mama gave you. But there’s good news: you can actually build the booty you want, and you can do it in just six weeks.
Sound crazy? Keep reading to learn more.
Not only is building the booty of your dreams about the aesthetic, it’s also a major bonus for your health and well-being. Having strong glutes and legs is key to protecting your lower back and knees from injury. There’s a reason people say, “never skip leg day” when it comes to your workout rotation. But what happens when you want to focus specifically on building up your booty, or your typical leg day just isn’t cutting it anymore? Lucky for you, building a stronger butt is truly a science, and we have the formula. Let’s break it down!
BUTT MUSCLE 101
Three largest butt muscles are the:
- Gluteus minimus
- Gluteus medius
- Gluteus maximus
The gluteus maximus is usually the star of the show because it’s the muscle that gets worked on most often during a typical leg day. You can feel your gluteus maximus muscle working during every squat, hip thrust, and step up. But even though working out your gluteus maximus is key, it’s important to bring your gluteus minimus and medius in on the fun. When you strength train all your posterior muscles, you’ll see lots of benefits as a result.
HOW TO ACTUALLY BUILD A BOOTY
There’s a reason we know so much about taking your glutes to the max, and it’s because we’re the booty-building experts.
Enter: the Build a Booty Program, a 6-week strength-training plan you’ll access from inside the FIT by Katy app. Build a Booty is broken down into 3 training days a week and is specially designed to target your glutes, hamstrings, quads and calves. The program comes complete with access to a private video library that shows you how to do every exercise, and it’s perfect for booty-building beginners or seasoned glute-building girls. To help you get the most out of your strength-training, Build a Booty is a progressive overload-style plan.
WHAT’S PROGRESSIVE OVERLOAD?
Progressive overload is a method of strength training that gradually increases the resistance you put on your musculoskeletal system. This means making your muscles progressively work harder in order to gain strength and muscle mass.
Let’s take squats, for example. If you can squat 20 pounds with perfect form, that’s the perfect starting point for your progressive overload plan. Once you squat 20 pounds for four weeks, you’ll become stronger and 20 pounds will no longer feel challenging to you. In order to maximize your training and continue growing your muscles, you need to force your muscles to work harder. The next time you hit the squat rack, you’ll want to add a little more weight to increase the level of difficulty. That’s progressive overload at work!
BECOMING MISS NEW BOOTY
If you're serious about seeing results, and you're ready to take your gluteus all the way to the maximus, Build a Booty’s the plan for you.
Get started building the butt you’ve always wanted by buying the program on its own, or become a Premium subscriber to get access to Build a Booty plus tons of other programs and customized workouts inside the FIT by Katy app.
What are you waiting for? Time to get those buns, hun!