The Ultimate Booty Building Workout

The Ultimate Booty Building Workout
Challenge yourself, get stronger and sculpt your best butt ever!
BY LYZABETH LOPEZ | MODEL LIZ CARDOSO
PHOTOGRAPHY BY DAVE LAUS | MUAH BY TWO CHICKS AND SOME LIPSTICK

The theory behind training for an hourglass shape is to choose exercises that will build your curves in a feminine way. This does not mean lifting light by any means—it’s quite the opposite. You need to use progressive overload to slowly increase your weights each month to really see gains on your lower body. I like to pair this workout (heavy lower body day with posterior chain focus AKA booty/hamstring focus) with calisthenics, weights and boxing for the upper body and Pilates exercises to cinch my waist.

Liz Cardoso was one of my Hourglass Workout clients turned Hourglass Workout Franchise owner. We’re proud to have Liz as one of the faces of Hourglass Workout. She is beautiful and curvy and a great representative to showcase that fit is not always a size zero to four. Liz is a registered holistic nutritionist and a beast in the gym. Personally, I didn’t get to see awesome role models like Liz when I was younger, so I was excited to have her shoot the Hourglass Workout for OptiMYz to show that beautiful fit bodies come in all shapes and sizes. Love your bodies, ladies, and enjoy the workout!

Please note that I also included home workout alternatives, but they still require small equipment. To gain real curves, you do need to lift some weights. The small investment will be worth it. If it’s not in your budget, get creative and add some resistance to your training.

For those who can work out five times a week, try this:

DAY FOCUS
1 Legs (full leg including heavy lifts)
2 Lower body isolations day paired with Plyometrics (power movements)
3 Back
4 Chest and shoulders (with some arms)
5 Pilates or core + sprints day

For those who can only work out three times a week, try this:

DAY FOCUS
1 Lower body
2 Upper body
3 Core/Pilates + HIIT

workout sets

WARM UP CIRCUIT

REGULAR

1. Barbell squats

FULL LEGS + CORE

Look up the difference between high bar vs. low bar squats. Where you hold the bar and the angle that you use can completely change how you feel your squat and your results! Here, I’m doing low-bar squats with Liz.

BEGINNER

Barbell sit squats

FULL LEGS + CORE

REGULAR

2. Deadlifts

POSTERIOR CHAIN + TRICEPS
*Go heavier with each set.

Ensure that you are hinging your hips forward with the intention to flex the glutes rather than lifting your chest to stand up. This move should not hurt your lower back. If it does, stop and consult a certified trainer to work with you on form. This is my all-time favourite leg exercise for leg sculpting results. Take the time to learn the form.

BEGINNER

Hamstring curl on ball

HAMSTRINGS + GLUTES + ABS

Focus on lifting your hips as you curl your heels towards your glutes and focus your attention on feeling your hamstring flex each rep. Do not rest between reps, keep those glutes
up high.

REGULAR

Smith machine reverse lunge

POSTERIOR CHAIN


Use a step-on ledge to stand on and reverse lunge off the step slowly bringing the knee of the back leg towards the floor. This is an advanced exercise and very little weight can feel heavy. Ease into this exercise starting with very light weights before increasing
resistance.

BEGINNER

Regular step up

FULL LEG WITH POSTERIOR CHAIN FOCUS


The higher the step, the more glute engagement. If you’re doing a lower step, use a heavier weight and push through your heel while keeping your chest up throughout the movement. If your chest is dipping forward on the way up, either you weight is too heavy or your step is too high. If this happens decrease your level until you can keep your chest up throughout the movement to protect your lower back.

HEAVY CIRCUIT

REGULAR

1. Cable kick back

POSTERIOR CHAIN


Start off light to ensure you are using your glutes and flexing them at the top of each rep. Once you can do 10–12 reps with great form, increase your weight to get more out of this exercise.

BEGINNER

Ankle weight donkey kick

POSTERIOR CHAIN WITH GLUTE FOCUS


Many people don’t know if they are flexing their glutes when doing this movement and instead feel their lower back. With each rep, pull your core tight so your core area does not move at all. Focus on flexing your glute at the top of each rep and do not bring your leg back down to start position until you’ve felt the flex of this rep. If you’re not doing this, you are most likely hurting your back rather than working your butt.

REGULAR

2. Bulgarian split squat

FULL LEG WITH POSTERIOR CHAIN FOCUS


At the bottom of the movement, pause for one to two seconds as deep as you can possibly go. Connect to your heel and push through your heel on the way up focussing on the glute to stay in your posterior chain as much as possible.

BEGINNER

Reverse lunge with dumbbells

FULL LEG WITH POSTERIOR CHAIN FOCUS


Ensure you are keeping both knees close to a 90° angle and bring your knee as close to the floor as possible with each rep.

REGULAR

3. Single leg press

FULL LEG WITH POSTERIOR CHAIN FOCUS


Get as close to the leg press as possible so you can get as deep as possible into each rep. Pause at the bottom of each rep before pushing forward again for increased intensity.

BEGINNER

Walking lunges

FULL LEG WITH POSTERIOR CHAIN FOCUS


Be sure that your momentum is up and down only and not forward. Take your time with each rep focussing on the hamstring with each repetition. If you don’t do this, you will shift the movement more to the front/anterior part of your leg instead of the posterior.

MAX OUT CIRCUIT

LEG EXTENSION

Quads


Think about your quads and exhale as you lift flexing and holding at the top of the rep without locking your knees. Inhale as you slowly return to start. Take about two seconds to come up, one full second to squeeze and another two to three seconds to come back to start. Focus and flexing are more important than weight on this exercise.

BEGINNER

Goblet squat

FULL LEG


Holding the weight in front is a great counter balance to really help you focus on proper squat form. Keep your heels connected to the floor. If you have poor ankle mobility, put weight plates under your heels and try this exercise and you will likely feel it much more. Be sure to work on your ankle mobility in your post-workout stretch.

2. Abductor machine

GLUTES WITH GLUTEUS MEDIUS FOCUS


Timing and flexing are highly important during this exercise. Be sure to concentrate as you push open, don’t just swing the machine open and closed. That does less than you think it does. Take one to two seconds to push open exhaling. Hold the flex for another one to two seconds pushing open as hard as you can and then control the movement back together without allowing the plates to touch.

BEGINNER

Ankle weight abduction

GLUTES WITH GLUTEUS MEDIUS FOCUS


Be sure that your hips are stacked one on top of the other or you are leaning slightly forward to engage the glutes. Do not lean back, that will take the focus out of the glutes.

3. Adductor machine

ADDUCTORS (INNER THIGHS)


Keep the weight medium on this with higher reps. This exercise does not make your inner thighs smaller as many might think, but in the right rep range and weight, it can keep them strong and toned without adding bulk.

BEGINNER

Ankle weight adduction

ADDUCTORS (INNER THIGHS)


Keep your leg high throughout, if it’s too low it will take many, many reps to make it effective.

*When you have completed the three sets of each circuit, try this finisher:

1. Hip thrust tabata with holds and pulses

WORKS: POSTERIOR CHAIN


Advanced: choose a light to medium weight as the holds and pulses are very tiring and you want to protect your lower back. During the hold, squeeze your glutes as hard as possible.
Beginner: use no weight. If the holds hurt your back, rest instead and work your way up to the full tabata.

TRAIN WITH LYZABETH
If you love this style of training, I have a full Hourglass workout training app called TWL (Train with Lyzabeth). Try it out for a week FREE by searching TWL in the Apple or Google Play Store.

MORE LYZABETH
@LyzabethLopez
@hourglassliz

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