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.<\/p>\n
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.<\/p>\n
(train once a week)<\/p>\n
Exercises: <\/strong><\/p>\n (Train twice a week and always put two days of regeneration between each training day)<\/p>\n Day1<\/strong><\/p>\n Day 2<\/strong><\/p>\n (Train three times a week and always put a day of regeneration between the individual training days)<\/p>\n Day 1<\/strong><\/p>\n Day 2<\/strong><\/p>\n Day 3<\/strong><\/p>\n <\/p>\n What good is the best training program for a firm bottom without a special nutrition program?<\/p>\n 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.<\/p>\n 1st meal (breakfast)<\/strong> 2nd meal (snack)<\/strong> 3rd meal (lunch)<\/strong> 4th meal (optional pre-workout)<\/strong> <\/p>\n\n
\n3 rounds of 10 repetitions<\/li>\n
\nFeet-Forward Smith Machine Squat
\n3 sets of 8-10 repetitions
\nBreak: 60 seconds after superset<\/li>\n
\n3 sets of 10 repetitions
\nBreak: 60 seconds after superset<\/li>\n
\nBarbell Romanian Deadlift
\n4 sets of 6-8 repetitions
\nBreak: 60 seconds after superset<\/li>\n
\n4 sets of 10 repetitions with each leg
\nBreak: 60 seconds after superset<\/li>\n
\nLunges
\n3 sets of 10 repetitions with each leg
\nBreak: 60 seconds after superset<\/li>\n
\n3 sets of 10 repetitions
\nBreak: 60 seconds after superset<\/li>\n
\n3 sets of 20-30 seconds each
\nPause: 15-30 seconds<\/li>\n<\/ul>\nGlute program 2:<\/h2>\n
\n
\n2 or 3 rounds of 10 repetitions<\/li>\n
\nWeighted Glute Bridge
\n3 sets of 10-12 repetitions
\nBreak: 60 seconds after superset<\/li>\n
\n3 sets of 10-12 repetitions
\nBreak: 60 seconds after superset<\/li>\n
\nDumbbell Romanian Deadlift
\n4 sets of 10-12 repetitions<\/li>\n<\/ul>\n\n
\n2 or 3 rounds of 10 repetitions<\/li>\n
\nBodyweight Bulgarian Split Squat
\n3 sets of 10-12 repetitions
\n60 seconds after superset<\/li>\n
\n3 sets of 10-12 repetitions
\n60 seconds after superset<\/li>\n
\nBarbell Deadlift
\n4 sets of 10-12 repetitions
\n60 seconds after superset<\/li>\n
\n4 sets of 10-12 repetitions
\n60 seconds after superset<\/li>\n<\/ul>\nGlute program 3:<\/h2>\n
\n
\nBodyweight Squat
\n2 rounds of 12 repetitions
\nBreak: none<\/li>\n
\n2 rounds of 12 repetitions
\nnone<\/li>\n
\n3-4 rounds of 12 repetitions
\nBreak: 60 seconds after the circuit training<\/li>\n<\/ul>\n\n
\n2 sets of 12 repetitions
\nBreak: none<\/li>\n
\n2 sets of 12 repetitions
\nBreak: none<\/li>\n
\n3-4 sets of 12 repetitions<\/li>\n\n
\nBodyweight Squat
\n2 sets of 12 repetitions
\nBreak: none<\/li>\n
\n2 sets of 12 repetitions<\/li>\n
\nCircuit training: 20-30 seconds One-Leg Plank, Walking Lunge and Dumbbell Romanian Deadlift
\n3-4 rounds of 12 repetitions<\/li>\nThe special booty diet<\/h2>\n
\nOption 1: Greek yogurt with nuts
\nOption 2: one to three boiled eggs with some spinach or other vegetables and some low-fat cheese
\nOption 3: 1 or 2 pieces of wholemeal bread topped with two teaspoons of peanut butter<\/p>\n
\nOption 1: 2 hard-boiled eggs
\nOption 2: 1 pot of Greek yogurt with nuts<\/p>\n
\nOption 1: Salad with fresh vegetables and 150 grams of poultry meat and 1 piece of fruit
\nOption 2: 150 grams of low-fat meat, served with brown rice and fresh salad
\nOption 3: 150 grams of fish (tilapia, salmon or tuna) with fresh vegetables and rice<\/p>\n
\nOption 1: WHEY protein shake
\nOption 2: Cottage cheese
\nOption 3: no meal<\/p>\n