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How a Fitness Instagram Star Built Her Butt

Exactly How This Fitness Star Built Her Booty Might Surprise You

We're always on the hunt for booty-building exercises that will shape our glutes and give us the butt of our dreams. Emma Louise, fitness blogger and Instagram star with over 179,000 followers, posted a before-and-after photo that showed her own impressive booty gains. Then she shattered some common myths about what it takes to actually see that kind of change in your body.

How to actually build a bum 101 🍑 Somehow I managed to go from a TEENY human to a less teeny human with a peachier peach in just over a yr. I will share with you my (not so) secrets: ➡️ AIR SQUATS WONT HELP YOU Seriously stop that strange fire hydrant thing ur doing in front of the mirror. Accept the fact that you're going to have to venture into the weight section and LIFT HEAVY (heavy for you, you don't have to be squatting 70kg straight away). 🤙🏼 You will have to learn how to pick up a barbell, how to squat, deadlift and hip thrust. Compound movements are going to be your best friend. It's not as scary as it sounds tho 🤗 Best booty exercises: Barbell hip thrusts, glute bridges, deadlifts, lunges, leg press 🏋🏼‍♀️ ➡️ Isolation (lighter) exercises are fabulous and should have a place in your training, but they *shouldn't* always take up the maj of your gym sessions. Aka things like kickbacks, donkey kicks, high rep squats can be rlly good supersets or finishers but they're not where the money's at ma frands 🤑 ➡️ You need to put lots of tension on your muscles & make them WORK HARD. Make your muscle realise that it needs to stop being a lil bitch and grow back BIGGER & stronger. This is why heavy weights will be your best friend (and worst enemy) 🤷🏻‍♀️ ➡️ Eat some damn foooood girl!! You will make minimal (if any) progress on operation POPPIN BOOTY if you're severely restricting your calories / eating lettuce leaves for the majority of your meals. Muscle growth requires FOOD 🍑 Carbs are important, don't neglect them. Also ensure you're getting in enough javascript:void(null);protein (0.8-1g per pound of body weight is the recommendation), as protein aids muscle growth. Try and get a lil in every meal you have. Even as a vegan/vegetarian! There are heaps of fabulous protein sources 😊 . Also be patient! Unfortunately (yes I'm sad too) your body won't change in a few weeks. Stay consistent and in a few months you'll be well on your way to having a perkier and stronger derrière. . 🍑*EDIT* I've expanded on this post and written a Q+A on my blog, find it on my Insta story!* 🍑🙋🏻 . Ps this was 2015 ➡️ 2017 💕 #transformationtuesday

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It's clear that Emma has made an incredible physical transformation. In the photo on the left, she had been lifting light weights and doing a lot of cardio. However, in the picture on the right, where her butt looks much rounder and firmer, she had been working with heavy weights and doing a small amount of cardio. This might sound confusing to some, which is why Emma provided a crash course she calls "Build a Bum 101."

For starters, Emma suggests you stop doing air squats. "Accept the fact that you're going to have to venture into the weight section and LIFT HEAVY," she wrote. Of course, you don't have to lift a crazy amount at the beginning, but you have to work your way up there if you want to see a difference. She suggested getting friendly with compound movements, like squats, deadlifts, glute bridges, lunges, and leg presses. Don't be afraid to make your muscles work hard, because that's how you "grow back BIGGER & stronger," according to Emma.

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While compound lifts should be the bread and butter of your workout, don't forget that isolation exercises come in handy as well. "Things like kickbacks, donkey kicks, high rep squats can be rlly good supersets or finishers but they're not where the money's at," Emma said.

Emma also has a few important things to say about your diet. "Eat some damn foooood girl!!" she wrote. You're not doing yourself any favors by restricting your calories, because your muscles require food in order to get stronger and bigger. "Carbs are important, don't neglect them," Emma said.

"Also be patient!" Emma said in conclusion. "Unfortunately...your body won't change in a few weeks." Stick with your program, and remember that consistency is key. She wrote a longer, more detailed post about this topic on her blog, and you can read it here.

If you're afraid lifting heavy weights will make you bulk up, that's a common concern among women. But Emma wants you to know that you don't need to be scared of this. "Women don't have the same testosterone levels as men so it's near impossible that lifting will make you manly," she told POPSUGAR. She wants us all to stop believing "the perpetuated myth that lifting superheavy weights will make you look like a crazy vascular bodybuilder."

So pick up that barbell and start your booty gains!

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