If you’ve got a flat bottom, it’s time for you to build a butt! Ladies it takes hard work and dedication to do this. Couple tips, keep your workouts heavy on butt and leg day with lots of low-rep sets.
Complete this workout by doing 10-12 reps on each exercise for 3-5 sets. I’ve added some additional butt-building cardio exercises that are mixed in (italics)
Standing Cable Row With Squat
Stiff Leg Dead Lift
Reverse Lunge With Dumbbells
Squat jumps for 45 seconds
Hamstring Curl or Ball Roll-In
Plie Squat on Smith Machine or with Dumbbells
Static Lung With Pulse (weighted)
Start with one leg back in lunge position opposite knee hovering above floor, begin to pulse for 60 seconds each side.
Curtsy Lunge On Smith Machine or With Dumbbells
Weighted Step Up With Barbell or Dumbbells
Sprints on treadmill – 1 minute as fast as you can go