How to shape the curve

Posted on: 24/11/2018

Ok, in recent years it has become trendy to have a bottom with shape/curves. I have personally learned this through many of the female clients who I manage training programmes for. They do make me very aware that this is one of the primary objectives for them along with having a wife, who always asks me for the best bum toning exercises every month. As if the ones that I demonstrated last month have now gone out of fashion. As a result, I thought it would be a good time to cover the topic of how to help you work towards your best butt.

We all know that bodyweight workouts can be very effective, however, if you want to maximise these results adding a resistance is really needed to get you going with this one. A mixture of dumbbells, kettlebell, medicine balls or/and resistance bands are the ideal tools to help you achieve those much-desired curves. It really doesn’t have to be complicated either. You can simply use many of the basic movement such as squats and lunges in conjunction with added resistance and if you really don’t want to make a purchase, strap on a backpack and add some bottles of water or tin cans to your bag.

Let’s look to slow things down a little. I am aware that a lot of us jump the gun and start swinging the weights around like crazy or performing a Squat as fast as you can in order to get in and out of the gym quicker, however, by doing this you are cheating your body. To increase the strength, endurance and that much desired definition it is key to perform the movements with control and precision. Perform a movement such as a squat (which is a great bum builder) with a count of 3 to 4 seconds as you lower and then bring yourself to a standing position on the same count. This will allow for a deeper contraction through your glutes and core by adding that control and focus on tempo.

If you are looking to enhance the shape, size or strength of your butt then it’s time to up the intensity. It does also depend on how many days a week you currently work your glutes? Whenever I have a client with booty building goals, I will encourage two leg days per week, one is simply ‘leg day’ and the other is ‘leg-butt day’. Of course, sometimes the exercises overlap but on leg-butt day we really focus on glute-specific moves.
Try and isolate where possible and work one side of the body at the time to really feel that muscle burn. I would opt for single leg deadlifts, trust me, you’ll feel it the next day and it’s a fantastic way of making sure your body is balanced, we all have one arm, one leg, one side that is stronger, this style of training will really identify the differences between the two sides.

Just like with any muscle group you do need to mix and match your rep ranges, opting for separate strength, muscle pump and endurance workouts. If you are unsure of the ranges, then see a basic guide below:

Strength – 5 or less reps per set.
Strength & Hypertrophy – 6 to 8 reps per set
Hypertrophy – 8 to 12 reps per set.
Hypertrophy & Endurance – 12 reps or more.

For those of you looking to shape up that all important bottom. I have listed my a series of exercises below which can be completed with bodyweight or with one of the pieces of resistance mentioned earlier.

  • Squats
  • Sumo Squats
  • The Deadlift
  • Single Leg Deadlift
  • Bulgarian Split Lunges
  • Reverse Lunge with a medicine ball
  • Walking Lunges
  • Step ups (using a high bench)
  • Kettlebell Swings – providing you have a strong enough core
  • Glute Bridges
  • Clams
  • Crab Walks (resistance band)