I am currently ranked Australia’s top IFBB Bikini Professional and have been a personal trainer for 15 years. In that time, I have had extensive experience working with females to transform their bodies on and off the stage.
The majority of these women want to increase the size of their glutes or improve their glute activation. If you’re hoping to perk up your booty, read on for my 5 top tips for the perfect peach.
1. Glute activation
You can train your booty to your heart’s content, but if you are not activating your glutes, your hard work will not show. I find that a lot of females are quad dominant and don’t have the mind muscle connection to activate their glutes correctly. I recommend the use of bands for warming up and also as a burner at the end of your workout. A key point to remember is that, with the majority of these exercises, you will need to push through your heels.
2. Progressive Programming
Over the course of time, slowly increase the number of days that you train your glutes in comparison to when you started. For example, if you train legs once per week then increase to twice per week, as that will be enough until your body adapts. I find that most people can train their booty up to four times per week with correct programming.
3. Hip Thrusts
This would be my favourite exercise for building glutes and is great for those who don’t get the best activation. There are many modifications to this exercise such as B Stance, 1 ¼ reps, use of bands and the smith machine. Add a variety to your weekly workout routine.
4. Corrective Exercises
This is especially important for those who have poor activation on one side. Corrective exercises will help to stabilise the lumbar and pelvic area and improve your motor control. I recommend doing light unilateral exercise as a warm up as well as adding them into your training regime.
5. Adherence and Consistency
This tip is key in order to achieve your results, so set a plan and stick to it! Results do take time so be patient. Take before and after photos to monitor your results and to keep you motivated.
In my coaching career, I have worked with hundreds of women from all over the world and have taken that knowledge to develop two booty building Ebooks to Perfect Your Peach. For details on my programs, head to summerbernard.com or contact me via email info@summerbernard.com
View Summer’s profile here, and feel free to get in touch.
