Training and nutrition program for a crisp buttocks

The desire for a firm and sexy-looking bottom is a coveted aspiration for many women. But it doesn't have to be as pronounced and prominent as Kim Kardashian's, Shakira's or Jennifer Lopez's, for example. "Shaping" a shapely bottom depends on a good and specific training program as well as strict adherence to an individual "glute diet". Below we have put together a special butt training program consisting of specific exercises and an exemplary daily diet that will ensure that you too can shape a firm butt in a short space of time.

Which training program is the best?

The following training program has been specially developed for training the gluteus muscle, which ensures that you can maintain a round and firm bottom. If you are a beginner, you should perform the individual exercises consistently in the given order. As an advanced athlete, the following exercises are merely recommendations to help you improve the effectiveness of your current training program with new exercises. You can therefore choose exactly the exercise for your training that will help you improve your current performance level.

Glute Program 1

(train once a week)

Exercises:

• Circuit training: Bodyweight Squat, Bodyweight Glute Bridge and Lateral Lunge
  3 rounds of 10 repetitions
• Super set:
  Feet-Forward Smith Machine Squat
  3 sets of 8-10 repetitions
  Break: 60 seconds after superset
• Bodyweight reverse lunge
  3 sets of 10 repetitions
  Break: 60 seconds after superset
• Super set:
  Barbell Romanian Deadlift
  4 sets of 6-8 repetitions
  Break: 60 seconds after superset
• Dumbbell Step-Up
  4 sets of 10 repetitions with each leg
  Break: 60 seconds after superset
• Super set:
  Lunges
  3 sets of 10 repetitions with each leg
  Break: 60 seconds after superset
• Leg Curl
  3 sets of 10 repetitions
  Break: 60 seconds after superset
• Plank
  3 sets of 20-30 seconds each
  Pause: 15-30 seconds

Glute program 2:

(Train twice a week and always put two days of regeneration between each training day)

Day1

• Circuit training: bodyweight squat, bodyweight glute bridge and lateral lunge
  2 or 3 rounds of 10 repetitions
• Super set:
  Weighted Glute Bridge
  3 sets of 10-12 repetitions
  Break: 60 seconds after superset
• Kettlebell Sumo Deadlift
  3 sets of 10-12 repetitions
  Break: 60 seconds after superset
• Super set:
  Dumbbell Romanian Deadlift
  4 sets of 10-12 repetitions

Day 2

• Circuit training: bodyweight squat, bodyweight glute bridge and lateral lunge
  2 or 3 rounds of 10 repetitions
• Super set:
  Bodyweight Bulgarian Split Squat
  3 sets of 10-12 repetitions
  60 seconds after superset
• Kettlebell Lateral Lung
  3 sets of 10-12 repetitions
  60 seconds after superset
• Super set:
  Barbell Deadlift
  4 sets of 10-12 repetitions
  60 seconds after superset
• Lying Leg Curl
  4 sets of 10-12 repetitions
  60 seconds after superset

Glute program 3:

(Train three times a week and always put a day of regeneration between the individual training days)

Day 1

• Super set:
  Bodyweight Squat
  2 rounds of 12 repetitions
  Break: none
• Reverse lung
  2 rounds of 12 repetitions
  none
• Circuit training: Lateral Lunge, Lying Leg Curl and Dumbbell Step-Up
  3-4 rounds of 12 repetitions
  Break: 60 seconds after the circuit training

Day 2

• Bodyweight Squat
  2 sets of 12 repetitions
  Break: none
• Reverse lung
  2 sets of 12 repetitions
  Break: none
• Circuit training: Weighted Glute Bridge, Goblet Squat and 20-30 second Plank
  3-4 sets of 12 repetitions
• Break: 60 seconds after the circuit training

Day 3

• Super set:
  Bodyweight Squat
  2 sets of 12 repetitions
  Break: none
• Reverse lung
  2 sets of 12 repetitions
• Break: none
  Circuit training: 20-30 seconds One-Leg Plank, Walking Lunge and Dumbbell Romanian Deadlift
  3-4 rounds of 12 repetitions
• Break: 60 seconds after the circuit training

 

The special booty diet

What good is the best training program for a firm bottom without a special nutrition program?

Below we have put together a simple menu consisting of six meals that you can optionally integrate into your daily nutrition program. The meals contain a high proportion of muscle-building proteins, a moderate proportion of energy-giving carbohydrates and a low proportion of healthy fatty acids. The total daily calorie requirement should always be adapted to your current performance level and your sporting goals. After four to six weeks of training, you should increase or decrease your daily calorie intake by around 250-300 calories so that you can adjust your calorie intake precisely to your individual sporting performance level.

1st meal (breakfast)
Option 1: Greek yogurt with nuts
Option 2: one to three boiled eggs with some spinach or other vegetables and some low-fat cheese
Option 3: 1 or 2 pieces of wholemeal bread topped with two teaspoons of peanut butter

2nd meal (snack)
Option 1: 2 hard-boiled eggs
Option 2: 1 pot of Greek yogurt with nuts

3rd meal (lunch)
Option 1: Salad with fresh vegetables and 150 grams of poultry meat and 1 piece of fruit
Option 2: 150 grams of low-fat meat, served with brown rice and fresh salad
Option 3: 150 grams of fish (tilapia, salmon or tuna) with fresh vegetables and rice

4th meal (optional pre-workout)
Option 1: WHEY protein shake
Option 2: Cottage cheese
Option 3: no meal

 

Whey protein

5th meal (optional post-workout)
Option 1: WHEY protein shake
Option 2: Fresh berries or other fruit
Option 3: no meal

6th meal (dinner)
Option 1: 150 - 200 grams of fish with vegetables and rice
Option 2: 150 - 200 grams of chicken breast with potatoes and salad
Option 3: 150 - 200 grams of turkey or other low-fat meat, mixed vegetables and some quinoa

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