As long as I can remember I was the girl with no ass. I made the walls jealous with how flat my butt was. I didn't even think there was anything I could do about it. I was wrong.
If you want to gain muscle mass you need to consider lifting heavy weights.
For the longest time I was using very light weights for training at the gym and focusing on HIIT (High Intensity Interval Training) group classes that I teach. I love HIIT it is amazing for burning fat!
Recently I completed my class to become an individual conditioning coach. I came across many ass building exercises. And through my research found out that I could grow an ass where there was no ass before!
This was very exciting to say the least. If you are looking to add to your behind, this is the way to do it. Get in the gym, start slow make sure you have the proper form. Ideally get a trainer to show you how to perform exercises safely and effectively. Then over time increase the weight, and keep increasing.
ONE REP MAX : So for the ideal muscle building workout you want to find your one rep max. This is the maximum amount of weight you can lift once and then are too tired to continue. Once you know this weight for a particular exercise. Lower the weight to between 75-90% of your one rep max and aim for 6-10 repetitions. At least 2 sets but ideally 3-4 sets. Repeat every 24-48hrs and I guarantee you will start to see results. You can calculate your one rep max here:
http://www.timinvermont.com/fitness/orm.htm
"BUT I DONT WANT TO BE BULKY" this is something that I hear far too often from women when they start to train and are worried about using heavy weights. It's really nothing to be concerned about. Lifting weights will not give a woman a many physique. It's testosterone that does that, or taking steroids. You will gain muscle and definition, but it won't happen overnight and you will be in complete control of your. Soy transformation. It's hard work and a slow process but well worth it!
MY FAVE BOOTY BUILDING EXERCISE:
#1 Barbell Glue Bridges (squeeze glutes at the top)
#2 Weighted Bulgarian Split Squats
More to come ;)