Best Butt Workouts for Women
In my previous article “Big Butt Exercises – Top 8 Workouts to get a Round Butt” I share with you various exercises I believe to be the best butt exercises for developing your butt in a short amount of time. In addition I explained how protein intake is just as important as the workout itself when it comes to building a bigger butt. Even the best butt exercises for women will not do much for you without the necessary protein to build on. If you have not yet read the original article, please do so now by visiting “Big Butt Exercises – Top 8 Workouts to get a Round Butt”. Then come back and print off your best butt workouts for women exercise plan to log your progress for the next 12 weeks.
I have discovered through polling my readers that over 80 percent are in fact female. And since my article covers a butt workout routine for both men and women, I thought it would be necessary to separate the two, as the anatomy of the female glutes is obviously much different than the male glutes. Cable kickbacks and plié squats are probably not something you would see a guy performing at the gym. And certain exercises such a narrow leg presses to work the outer sweep of your butt to get that added roundness on each side is not something a guy would be aiming for in his workout. For that reason I have created two workout plans. One best butt exercise plan for men, and one best butt exercise plan for women.
Butt Exercises for Women - 12 Week Butt Workout Routine
The following butt workout routine was specifically designed for women. This routine is very affective in building big round glutes and can be printed for your personal use. You have the option of either printing this webpage, or printing a much better version by printing this log in PDF form. See links below.
This 12 week butt workout routine is divided into three segments. Each segment is four weeks, and each week will consist of two workouts. For example, your first workout could be on Monday, and your second big butt exercise routine could be on Thursday. I always recommend leaving at least a 3 day rest period between workouts for recovery purposes. Notice that the first workout is performed with heavier weights and low repetitions, and the second workout for that week is performed with lighter weights and more reps. This makes sure you hit all muscle fibers and keeps the muscles confused and under stress for continued growth. For even more added stress and confusion, I have also changed this butt workout routine somewhat each four weeks. Try to increase weight intensity or repetitions each week or every other week. This will also insure added stress and thus added growth. You can keep track of your progress by writing in the number of sets you performed by the number of reps performed and the amount of weight you used in each column. This will help you follow your progress and keep track of your goals. It is not important that you complete the exact amount of sets and reps I have listed below, but rather that you make progress with each and every workout.
Please watch the workout video below for some added motivation and tips on how to perform the movements to many of the best butt exercises I have listed. Always make sure to use strict form. If your form is off and you are bouncing weights, by all means lower the amount of weight you are using. If you have any questions, please feel free to ask. Good luck and much success.
To download your free 12 Week Butt Workouts for Women, make sure to click the link above. This workout routine is for a 3 month period, which can be repeated when completed. There is a Home Workout Plan and a Gym Workout Plan. You now also have the option to download not only a PDF version, but also a Word DOC version. We have also added a modified version of each for better viewing on your smartphone.
These downloads are free. There is no email or other information to submit. You simply click and download, anytime.
Snapshots of Butt Workout Plans
Below you will see some examples of the butt workout routine. Should you not be able to download, there is a routine included in this article, though I highly recommend the downloads.
Best Butt Exercises for Women Workout Routine Log to Download and Print - Version 2
PDF Version 2: Best Butt Workouts for Women Log
Best Butt Exercises for Women Workout Logs to Download for at Home
Best Butt Workouts for Women Motivational Video
This butt workout for women motivational video by Amanda Latona demonstrates how her butt workout routine has helped her in her career as a Pro Bikini Model. This video is very motivational and inspirational for all women seeking the perfect glutes.
Best Butt Workouts for Women - Week 1-4
| Exercise | 1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight | 2ndButt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight |
|---|---|---|
| Week 1 | ||
| Squats - wide stance | ||
| Forward Lunges | ||
| Deadlifts | ||
| Cable Kickbacks | ||
| Leg Press - narrow | ||
| Week 2 | ||
| Squats - wide stance | ||
| Forward Lunges | ||
| Deadlifts | ||
| Cable Kickbacks | ||
| Leg Press - narrow | ||
| Week 3 | ||
| Squats - wide stance | ||
| Forward Lunges | ||
| Deadlifts | ||
| Cable Kickbacks | ||
| Leg Press - narrow | ||
| Week 4 | ||
| Squats - wide stance | ||
| Forward Lunges | ||
| Deadlifts | ||
| Cable Kickbacks | ||
| Leg Press - narrow |
Best Butt Workouts for Women - Week 5-8
| Exercise | 1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight | 2nd Butt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight |
|---|---|---|
| Week 5 | ||
| Squats - wide stance | ||
| Walking Lunges | ||
| Deadlifts | ||
| Cable Kickbacks | ||
| Week 6 | ||
| Squats - wide stance | ||
| Walking Lunges | ||
| Deadlifts | ||
| Cable Kickbacks | ||
| Week 7 | ||
| Squats - wide stance | ||
| Walking Lunges | ||
| Deadlifts | ||
| Cable Kickbacks | ||
| Week 8 | ||
| Squats - wide stance | ||
| Walking Lunges | ||
| Deadlifts | ||
| Cable Kickbacks |
Best Butt Workouts for Women - Week 9-12
| Exercise | 1st Butt Workout Routine: heavy, low reps, 3 sets x 6-8 reps, weight | 2nd Butt Workout Routine: light, high reps, 3 sets x 10-15 reps, weight |
|---|---|---|
| Week 9 | ||
| Squats – wide stance | ||
| Forward Lunges | ||
| Plie Squats | ||
| Step-Ups | ||
| Leg Press - narrow | ||
| Week 10 | ||
| Squats – wide stance | ||
| Forward Lunges | ||
| Plie Squats | ||
| Step-Ups | ||
| Leg Press - narrow | ||
| Week 11 | ||
| Squats – wide stance | ||
| Forward Lunges | ||
| Plie Squats | ||
| Strep-Ups | ||
| Leg Press - narrow | ||
| Week 12 | ||
| Squats – wide stance | ||
| Forward Lunges | ||
| Plie Squats | ||
| Step-Ups | ||
| Leg Press - narrow |
Bonus Glute Stretching Routine
The best butt workouts for women when done properly can be extremely intense and very grueling to say the least. Very hard work no doubt about it. And if you’ve pushed yourself hard, you will finish your workout with very tight and extremely pumped glutes without question. After a tough butt workout routine, it may be helpful to perform some butt stretching exercises. The benefits of stretching are numerous and include increased blood flow to muscle tissue resulting in even more muscle growth and toning, decreased muscle soreness, and help prevent any lower back pain caused by tight glutes. The following are some of my favorite glute stretching exercises to incorporate into your post butt workout routine. Perform each exercise carefully and hold for 30 seconds in the stretched position for both sides. You only need to perform three of the exercises below.
Conclusion
Original article and pictures take www.youtube.com site
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