This is a 2-part strategy...First…I've found that you need to use workout moves that *just* use your glutes, You want to isolate them. I know a lot of people think that squatting & deadlifting (compound moves that can use your glutes) are the best booty builders…but the truth was also found in a seminal ACE glutes study…

That not THAT much action is happening in your glutes with squats & deadlifts…

If you really want to see things change, you want to use moves that mainly *isolate* your glutes...like glute bridges & donkey kicks…

AND, you often hear the advice to “lift heavy”…well guess what with glutes…this same ACE study found that initially, you can build more booty muscle with BODYWEIGHT moves, rather than weighted moves. So, we're going to enjoy bodyweight, glute-isolation moves in these workouts for the win.

All right, so using a mainly Concentric movement is really, really good for your lifelong muscle health & full-body energy! First, I was so excited to read a Dr. Stuart McGill muscle study on the kettlebell swing--the KB swing is mainly a concentric move via contracting your posterior chain & uses momentum for the eccentric phase--yes!

Rocking a concentric strength training move is so great because it has the effect of being energy-producing & anabolic (mitochondria-building) for your entire body...as Ray Peat details:

“Concentric resistance training has an anabolic effect on the whole body. Sprinting is probably o.k. Endurance exercise is the worst. I don’t think martial arts are necessarily too stressful.”

“Exercise physiologists, without mentioning functional systems, have recently discovered some principles that extend the discoveries of Meerson and Anokhin. They found that “concentric” contraction, that is, causing the muscle to contract against resistance, improves the muscle’s function, without injuring it. (Walking up a mountain causes concentric contractions to dominate in the leg muscles. Walking down the mountain injures the muscles, by stretching them, forcing them to elongate while bearing a load; they call that eccentric contraction.) Old people, who had extensively damaged mitochondrial DNA, were given a program of concentric exercise, and as their muscles adapted to the new activity, their mitochondrial DNA was found to have become normal.” --Ray Peat

The  concentric-focused swing helps you build muscle without injuring it with a loaded eccentric portion...having more muscle helps you burn more fat at rest too...

And if you don't try to overdo your workouts--they leave you feeling more energized afterwards, than before you started!

These are all reasons why I love the 2 handed kettlebell swing...and it's quite grounding, too. You’re not running or jumping around, it’s way more of a grounded move…and still you get sweaty and you can really BREATH & release stress with this move! 

All while not getting out-of-breath at the same time, as well.

PLUS:

The kettlebell swing really LIFTS your glutes UP your backside…and it’s very effective for both building muscle AND burning fat (with nutrient-dense foods and getting good sleep).

The KB swing gives you tight, lifted perky glutes —tight and lifted, I tell you! ! It trims down your booty, making it round & righteous...

And the optional Booty Builder glute workout uses Concentric moves, too.

Your glutes are your powerhouse--your engine. 

They fire up for explosive movement (that's why football & basketball players train them and look so great in their sporting gear :))...and they make maintaining/having good posture easier...being able to briskly walk with ease...and they make dancing even more fun, when you add some booty shaking into your moves. 🙂

Have fun with the kettlebell swing & other concentric moves coming your way in these workouts...and let's get anabolic, functional & fabulous.

And then optionally if you...

Then yes--glute activation warmups, bodyweight glute isolation moves and the kettlebell swing exercise all build a firm, lifted booty.

If you want to add SIZE to your glutes (and not just firmness)...then in Month 3 I suggest adding a little weight to your glute-isolation moves. A little weight goes a long way, no need to go heavy...and I don't recommend adding a little extra weight UNTIL your mind-booty muscle connection is firmly established. 

I share an option to do this in Month 3.

Also, I got to the point where my booty was getting too big for me...and if that happens, take off the added weight & you’re not stuck at that size, it will get smaller again 🙂

First, as much as movement is a part of fitness and building a booty…muscle actually  is “built” in the space in-between your workouts. And that is awesome.

Resting is actually a part of fitness…and your glutes need time between workouts to build & grow. I just love that! When I’m resting, I’m still being a *fit* healthy/doing good stuff for my health, person. Nice!

Second, you only want to workout your Hamstrings at most three-times a week...they need time to rest and they can easily get over-worked. So I highly recommend following the workout plan as written...and do the Optional Booty Building workout 1x a week...

And get into a CONSISTENT flow with your kettlebell swing workouts!

And…yes, when you use the largest muscle group in your body (your glutes)…and strengthen your entire posterior chain…it does feel like “zipping yourself up” in a form fitting dress at first…

However, the Booty Fit workouts--when you do them consistently & get into a FLOW with doing them...loving the "minimal effective dose" and daily action of walking & getting excited for your workouts...

They will feel balanced and energizing, too.

And again, building muscle is your friend. When you have more muscle in your body, it GIVES you energy (sounds so weird, but it’s true)…muscle itself is vibrantly attractive & you can see it moving under your skin, even when you’re starting out…

The glutes are the biggest muscle group in your body! I do like thinking of them as your engine…rev them up & stoke the fire in your body!