How can I get a bigger butt and a smaller waist? I want to look like Vida Guerra since she has an amazing body! She is 5’3″ tall, weighs 115 pounds and her measurements are 34-25-37. I’m 5’4″ tall, weigh 125 pounds and my measurements are 34-26-37. How can I get a bigger, fuller butt and lose 10 pounds of fat from around my stomach? Would heavy weight squats help me build a rounder and tighter booty?
There might be some genetic limitations to achieving a big round butt just like Vida’s. Some women from different cultural backgrounds will naturally have a much rounder, fuller booty and a teeny tiny waist without even trying. This is the reason why many of the Brazilian and Cuban women have these types of voluptuous physiques. It simply boils down genetics.
Although there may be some genetic barriers, you can definitely still work on improving your physique with weight training. There are specific exercises that will target your glutes (gluteus maximus) to help build up your butt muscles so you can achieve a bigger and rounder rear end.
Here are the best booty exercises to really shape up and add some muscle and thickness to your butt:
- Dumbbell Lunges (3-4 sets of 12-15 reps)
- Barbell Squats (3-4 sets of 12-15 reps)
- Walking Lunges (3-4 sets of 12-15 reps)
- Step Ups on Bench (3-4 sets of 12-15 reps)
Regarding your question about heavy squats, this is one of the cornerstone exercises to use when trying to build lean muscle mass in your butt and legs. Most women think they should never go heavy when weight training since they think it will bulk them up too much and they will look like those massive bodybuilder women they see in the gym. This is just a common myth since women simply do not have the amount of muscle building hormones (testosterone) to build up a significant amount of muscle mass. You should always try to push yourself in the gym by training with a multitude of different training routines which should include heavy compound exercises like barbell squats. Make sure to always use strict form and really focus on squeezing your glutes at the top of the movement to stress your butt muscles to the max!
You can also do specific cardio exercises along with your weight training workouts to really target your booty. Excellent cardio workouts include sprinting and stair running. A great cardio butt workout might consist of doing ten 100 yard sprints at all out intensity, or doing 10 sets of stair sprints. Find a local high school or college and head out to the bleachers on the football field. Sprint up and then walk down a flight of stairs to complete one full set. If you really want a killer workout, then try doing a 50-100 yard sprint on the football field and then immediately go to the bleachers and do 5-10 sets of stair sprints back to back. I guarantee your glutes will be on fire after that workout!
Along with weight training and cardio exercises, you can use plyometrics to target your butt muscles. Plyometrics are explosive exercises that are used to build strength, power and quickness. A great butt blasting plyometric exercise is box jumps. You basically find a stable surface that is slightly higher than knee level (use waist level for more intensity) and jump up onto the surface and back down as fast as you can go for about 12-15 repetitions. You can use a heavy box, concrete stairs or really any type of stable surface you can find around your house to jump on. Just make sure to test it out before going all out to make sure it’s 100% safe and secure.
To get a smaller waist, this comes down to being very disciplined with your diet and cardio program in order to burn off any excess body fat from your abdominal area. You can train your abs with many different exercises but make sure you understand that the most important area when it comes to slimming down your waistline, is your diet and the foods you eat on a daily basis. The old saying is, “Abs are made in the kitchen” and you should remember that every time you look into the mirror and you’re unhappy with the current condition of your stomach. In terms of specific cardio exercises to use, as you keep up with your butt workout routines, a byproduct of this will be a leaner midsection since you will be using many fat burning exercises like sprints and running stairs that are excellent for burning fat and targeting your core muscles. Stay focused and determined on the end goal and I’m sure you will reach your ultimate physique goals!