How to Grow Your Glutes (Booty) FASTER

When you are trying to improve the shape of your glutes, whether for aesthetics or or functional purposes, it can be very frustrating not to see the results you’d like.

You put in the work in the gym and don’t see a difference, right? While there are multiple variables to consider when it comes to muscle hypertrophy (hy-PER-truh-phee, or muscle growth in mass), today I’d like to focus on body mechanics.

I confess. I have always had pretty good build of a booty.  I’ve been complimented on it for years, chased out of gyms with girls begging me to teach them what I do, and even had pretty trashy (and some just respecting) comments about it from men.

I was embarrassed of it when I was younger, but once I got into bodybuilding, I realized this was an ass-et. ha.

 

While this is not to discredit the insane amount of work I have put into developing my body since the age of 18 when I was introduced to weights, it is to point out that some people absolutely DO have an advantage.

For me, that is the odd twisting shape of my spinal column–my friend called ‘scoliosis.’

 

So even though I’ve had a slight advantage when it comes to building my backside, I want you to know that by the end of this blog post, I will share with you actionable tips that will help YOU loosen up your lumbar to achieve dramatic changes in your backside as well!

Two people can put in the exact same amount of work in the gym, have the exact same genetics ,  eat the exact same way, yet still produce different outcomes in the shape of their derierre. You see, the most fundamental part of your body mechanics is your pelvis. And that pelvis can often have a mind of its own!

 

Think of your pelvis like a bucket of water.

In the photo below you will see me with three different shapes of my pelvis:
  1. Tipping water out to the front (anterior tilt)
  2. Tipping water out the back (posterior tilt)
  3. Holding water steady (neutral)

If you look closely at the angle I have drawn with the pink line,  you will see the balance of force in the center line is thrown off with either of the pelvic tilts.

If I have an anterior tilt, the center line of gravity and force will come up and target my glutes and hamstrings.

On the other hand, if I have a posterior tilt, the center line of gravity and force will drive towards my . . . KNEES.

 

Do you have knee pain?
Have you had knee surgery?

Does it hurt to squat?

 

(Perhaps it’s time to grab a camera, hit self-timer, reverse the camera, and check out your own alignment! I have a feeling you’re going to have a HUGE ‘a-ha moment!)’

 

If you have a posterior tilt, I assume you have thought of yourself as a “no-butt” kind of person. “Pancake booty,” I often hear as the description. Perhaps your knees hurt, squatting is a pain, and arching your back is a humongous task–if not very very difficult to say the least.

If you have an anterior tilt (like me), you probably have a fantastic booty, you look great in skinny jeans and high heels, you can sprint VERY quickly, but you do experience back pain. People might often tell you to’ stop sticking your butt out.’ (Gosh, I have heard that a time or two!).  Your ribs project over your hips, otherwise known as rib thrusting. I’ll have to discuss that with you in another blog post, or you can check out some of my other  videos on Posture like this one.

If you have a neutral tilt, you have equal development between your quads and your back, can slightly bend your back but don’t have an overly flexible back, etc. You will also benefit from the exercises below.

So here is the simplicity of growing your glutes–if you want to grow them, we need to get you arching your back, pushing your booty out,  and keeping your chest up. In other words, we need you to increase your low back flexibility (lumbar flexion).

No matter which position of pelvic tilt you have, the following exercises may come in handy as you continue to work on your body alignment and can aesthetic awareness:

1.  Hip flexion and extension on foam roller:

Get a foam roller and place it on just on top of the fullest part of your glutes (low back). Lie with your back flat. If this causes you pain, be gentle as it will cause your low back (lumbar) to curve. This action is what we need to get your body in the habit of doing if we wish to increase flexibility in order to shift the tilt to one that will help enhance your backside. 
Plant both feet on the floor.  Extend one leg until straight. If ribs start to pop up toward the ceiling, imagine them pulling back toward the floor and your hip bones to flatten out your abdomen. This will keep the flexion in the spine only. JUST where we want it.
In photo 2, notice how I contract my abs to pull my knee in towards my chest. This helps the lumbar take a break (do it slowly), before you extend the foot back out and stretch the low back. Complete 5-10 repetitions on both sides each day. Move slowly–one repetition should be completed no faster than every 10 seconds or so.

2. Bridge to Backbend:

Plant both feet on the ground (photo 3). Squeeze glutes together  and extend hip flexors to their maximum capacity.
Next, place your hands by your head with elbows upward (see photo 4).
Finally, squeeze glutes maximally BEFORE pushing upward into a backbend. Be very gentle and careful and only do this with confidence that you can safely enter and exit this stretch without hurting anything. It may be wise to get a chiropractor’s go-ahead before attempting.
I also made this Video for you to show you how to use an Exercise Ball to increase Lumbar Flexion as well. Click play, give it watch, then if you need any of the resources I have mentioned, you can see the listed below.



 Just for fun, I thought I’d show you an X-ray of my lumbar (just one of my three curves) taken in 2014. This part of my back actually has a VERY hard time bending–if you see my videos or photos of cool dance/bendy stuff I do, you’ll see it is my thoracic spine that can fold on top of itself. This lumbar section? Doesn’t budge, haha.

I release tension by rolling on a baseball throughout my glutes, particularly the gluteus medius. It HURTS, but relieves so much pain in the long-term.

Want to see more of my trainings on Back Pain?

  1. How to mitigate Back Pain without taking  a prescription
  2. How to decrease Knee Pain in exercise
  3.  How to use a Resistance Band for Knee Pain and Surgery
  4. 8-minute Chronic Pain stretch (slow moving)
  5. 10-minute Chronic Pain stretch for back pain

I hope this blog post helps you to incorporate some helpful exercises into your daily routine.

Whenever your body feels pain, it’s your job to become the detective. Seek to know what’s causing it–where it stems from, and what YOU can do to be a solution finder.

We should NOT mask our symptoms with pain medications, though I do honor the fact that sometimes we are simply coping the best we can.

I invite you to do more on the physical  level to help your body heal.

Let’s do it together!

Love your bud,

#CoachKristyJo

p.s. if you’re a lady who wants to start training her body at home or the gym, the best thing to do is join Body Buddies World! I have so many amazing workout plans, helpful abs routines, cardio blast, and EDUCATION so you know exactly what to do. Start your FREE  7-day trial here.

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