In the earlier days, a lot of people perceived a bouncy or jiggly butt as a negative. But, with the generations, these perceptions are evolving. It is now a trend among ladies to push themselves for a jiggly and rounded posterior.
A well-toned butt is undoubtedly one of the most appealing aspects for a woman. Although it seems like quite a huge task to pull off, it is not. With a little perseverance, regular exercise, and a maintained diet, you can achieve a nice plump butt.
Even I have had my share of training the butt. My genes were lean and flat, but I was always eager to grow my Instagram handle, and an appealing figure with the right curves always draws attention.
I started learning as much as I could about the different training techniques, hired a personal trainer in Los Angeles, learned about new diet plans like Keto, Paleo, the Dukan, the ultra-low-fat, etc. I even started using different supplements to help me grow my little posterior.
After about six months, I started noticing a slight bit of change in my butt. Not that it was jiggly and round, but it did become more toned and firmer. But the size was still not happening.
So, I started to change things up a bit until I finally found what worked. Before we move into details, you need to know the basics for toning and getting the jiggle to your butt.
Parts of The Butt
The butt has three parts, each of which is a muscle group and works differently in shaping and toning your posterior.
- Gluteus Maximus: The most important muscle in the butt is the gluteus maximus. Not to mistake it to be only responsible for the thighs and hips’ movement, but it is also one of the strongest muscles in the human body. It is the part that gives a prominent shape to your butt.
- Gluteus Medius: This muscle is partly covered by the gluteus maximus. It enables humans to walk steadily and rotate the thigh outward from the center of the body.
- Gluteus Minimus: It is the smallest of all three muscles. It helps in moving our hips and other joints.
These three muscles together are called the gluteal muscles. If you want a jiggly and round butt, you need to work not on one but all three of them.
You must also work equally well on the other parts of your body. Imagine having a nice plump butt with an equally bulging belly. Will it be flattering? No, to accentuate the butt, you need to work on the whole body and tone it for the right shape.
How to Get A Jiggly Butt – What Not To Do?
Training High Reps
Ladies, this was my first biggest mistake that took me about ten months to figure out. Training lightweight and high reps are not the way to go.
Most women believe that if they do high rep training, they will burn the most calories and fat or keep them from putting on too much muscle and getting bulky.
Well, let me tell you what I have learned from personal experience. Both of these theories do not work.
Not Doing the Right Exercises
Too many ladies spend time doing the wrong types of exercises. What do I mean by this?
I mean, most women tend to do machine exercises and little dumbbell isolation exercises.
This is precisely what you do not want to be doing if you want to grow your posterior. A full-body routine is as essential to growing your butt as it is for any other body part.
Must-Do Exercises To Grow a Jiggly Butt
#1 Squats and Their Variations
Squats are the most apparent exercise you need to be doing more for a jiggly wiggly butt. Squats can be great for strengthening the gluteal muscles. You can simply start with the basic squats. Then slowly, move on to the other variations.
For those who are completely new to squats, this is how you do it:
Sit back onto an imaginary chair position with your feet apart as that of the hip-width. Keep your knees bent at 90 degrees straight in line with your toes. Now, push your back up into a standing position by lifting your thigh muscles. And that’s it, repeat.
The other variation of squats is:
- Single-leg squats
- Sumo squat
- Plyometric squat
These variations test your muscle abilities beyond your body weight. This, in turn, helps in building and stabilizing your muscles even further.
And if you’d ask how does this helps, let me tell you. When you put more weight on your gluteal muscles than just that of your body, the muscles tear down, and the body starts to repair them, increasing the muscle’s size.
How to Squat Correctly to Build Your Booty?
If you are still to understand the right way to do squats, here you go.
First, start with just a bar and get a feel for it. Pick the bar up and put it right behind your neck. Then look down at your feet and make sure they are just a couple inches wider than shoulder-width apart.
Now, slowly squat down until you reach about an 85-degree angle, ensuring that your knees do not go past your feet. Meaning you can still see your feet without your knees blocking your view. This keeps the joints from going through hell when you throw weight on the bar. All this while keeping the weight of the bar mainly on your heels.
Now the critical part, squatting back up.
When squatting back up, you need to make sure that while getting to the top of the rep, you will fully lock and flex your butt at the end of the rep, to the point that you are almost leaning backward into a squeeze.
How Many Reps Should I Do, And How Much Weight?
This is where the nitty-gritty comes in after you have mastered your form and gotten comfortable with squatting lightweight.
It is always important to shoot for a rep range that will max you out after the session. This means you cannot go beyond for a few more reps. For me, it worked out well for 8-12 reps. Start your practice to know how many you can handle.
#2 Hip Thrust to Sculpt And Firm Your Butt
This right here is the secret sauce, ladies. Not many women know about this exercise, but this is my go-to exercise, just about every workout I do.
These are called hip thrust, and they are exactly what they sound like. It’s essentially a humping motion with a bar on top of you forcing you to fly your butt. This is primarily the one exercise that has helped me sculpt my butt cheeks into a real round and jiggly one.
Don’t worry for all those new to the hip thrust concept; I got your back.
How to Do Hip Thrust Correctly?
To do this exercise correctly, you must first find yourself on an open bench. Don’t worry about the weight for now.
Find a bench and sit on the floor with your back against it. Now slowly try to hump the air above you using the bench against your upper back to support your weight.
Once you get comfortable making the motion, the next thing to do is to add weight. You do this by placing a weight bar across your lap and humping the air with the bar on top of you.
Now to sculpt the round and plump butt cheeks that you seek, you need to be doing heavyweight for a rep range of about 8-10. And most importantly, you need to hold and squeeze at the top of the rep.
This is another one of my favorite exercises. Lunges alone help build up your quads as well as your lower butt. Not only do they firm your butt cheeks, but give them the ever-so-awesome overlapping hang.
Lunges are simple; you just put one leg in front of the other and squat down. Use weights if you want to add some more resistance.
4. Donkey Kicks – 4th most important exercise for a jiggly butt
Yes, I said it, donkey kicks. So, what exactly are donkey kicks? Well, it’s essentially kicking the air backward.
And the reason kicking the air backward does such an excellent job in building your butt is that it is challenging as it is going opposite your body’s direction, which causes a constant burn. And when you throw in the resistance bands as I do, it creates a non-stop sensational burn that cannot be beaten.
This is an excellent exercise to pull blood to your gluteal muscles, causing them to plump up and get the right amount of jiggle to them. So, how do you do these donkey kicks?
To do these correctly, you must get down on all four facing the ground. Then you pretty much kick your leg backward until you can’t anymore.
You will feel the butt muscle working. It is important to note that these need to be done with resistance bands, and the motion needs to be held at the top for few moments so that you can squeeze and flex your but cheeks.
Want a Jiggly Butt? Add in the supplements!
There are a few supplements that I am going to recommend strongly. These are the ones that have worked for me. There are a bunch out there, but I have found that these are the only ones that are genuinely needed.
Fat Burner (Strongly Recommended)
Fat burners are often more effective than people believe them to be. If you have a hefty structure, burning some of the fat is extremely essential before you start to tone your body.
I have used the Trimtone Fat Burner, which works amazingly well on all body fat types from personal experience, whether your belly bulge or extra-large thighs.
We all know that exercise alone can never be sufficient for toning your body; a healthy and controlled diet is equally important. The Trimtone supplement not only helps you burn fat but also reduces your appetite and boosts your metabolism.
It is made with entirely natural ingredients like caffeine, green coffee, green tea, grains of paradise, and glucomannan. You can take it once a day for a normal fat-burning process. It is also quite affordable and easy on the pocket.
One other great product is the PhenGold dietary supplement. It shows tremendous results in increasing your metabolism, curbing your appetite, and increasing the rate of fat burn in your body.
Not only that, but this dietary supplement also helps aid focus and concentration for a consistent weight loss process. It uses the goodness of Vitamin B6, green coffee, Rhodiola SP, cayenne pepper, and others to help you lose weight and in the most natural way.
The other good thing about the product is lactose-free, no artificial additives, soy-free, and completely vegan friendly.
Multi-Vitamin & Vitamin D
Vitamin D can be beneficial in weight loss as it keeps the hormone levels in check. Not only that, but it also helps strengthen the bones and protects the body against illnesses.
Not a must-have, but I use it every day. Magnesium will help your muscle relax at night and help you get a good night’s sleep. Magnesium is known for its sound effects on converting energy from food and aiding cell respiration. This, in turn, increases your endurance and thus, aids weight loss.
Diet – The Most Crucial Bit
Whatever fitness routine you follow, having a good diet is primary. Eat right, and eat healthily; that’s the only mantra to go about.
But, to help you a bit more with it, here are a few rules I follow to maintain my diet:
- Drink no less than 2-3 liters of water every.
- Include as many fruits and vegetables in your everyday meals as possible.
- Fill up your bowl with loads of protein. Chicken breast, eggs, broccoli, almonds, oats, cottage cheese, are high in protein.
- Make your meals rich in fiber and complex in carbohydrates. Foods like pasta, whole wheat bread, barley, corn, brown rice, black beans, chickpeas, lentils will be great for this.
- Eat more healthy fats and cut out the processed food items. Some of the great options are avocados, whole eggs, nuts, chia seeds, dark chocolate, extra virgin olive oil, etc.
- Altogether avoid aerated drinks and food with added sugar like candies, pies, cookies, doughnuts, pastries, ice cream, yogurt, etc.
It would help if you stuck to your diet plans. You can have a cheat day or two every month, but not more. You do not always need to live on expensive food items to lose weight, but including fibers, healthy carbs, and protein in your diet is essential not only for weight loss but also for your overall health.
There can be no magic when it comes to your body; treat it well, respect it and work on it. That is the only rule to go by!