You Can Build a Stronger, More Lifted Booty: 7 Fitness Trainers & Influencers Share Their Secrets
APRIL SUTTON: GO FOR A SPRINT …
… but be sure to wrap a parachute around your waist for added resistance before kicking off your run. "The more resistance and blood flow to your glutes, the better," trainer April Sutton told PEOPLE. "I've noticed that taking my sprints outdoors has kept my glutes uplifted and inspired me to get creative using fun equipment like these."
AINSLEY RODRIGUEZ: KEEP RESISTANCE BANDS HANDY
When it comes to exercising on vacation, Rodriguez recommends bringing one multi-functioning item: resistance bands. "[They're] probably the best and easiest thing to pack — not to mention they are great for getting those glutes firing," she said of her go-to gear, which can be used to intensify squats, lateral leg lifts and more.
SIA COOPER: LIFT HEAVIER WEIGHTS
Don't worry though — light weights are equally encouraged. "Go heavy a lot," begins Cooper, who reminds her followers "that it is possible to grow a bum and breastfeed a baby," referencing her own life trajectory. She added: "But also do lower weights with high reps. Supersets, trisets and dropsets will really burn your glutes."
COURTNEY BLACK: DON'T LIMIT YOUR CALORIE INTAKE
After years of restricting her food intake — which consisted of yogurt for breakfast and veggies, chicken breast and a protein shake for lunch — the trainer decided to change up her routine, which also included strenuous workouts. "I would make sure I burned more than I ate," she said in an Instagram post, writing that she wouldn’t get off the treadmill until she torched at least a thousand calories. As a result, she was "unhappy, unhealthy, faint, food deprived, angry, [and in] bad relationships," Black wrote.
Now, less than three years after making lifestyle changes that include prepping revamped, protein-packed meals and focusing on HIIT moves and weightlifting at the gym, Black feels "healthy, happy [and] strong."
SOPHIE ALLEN: TAKE PHOTOS OF YOUR PROGRESS
"Track your progress to stay motivated," said the Aussie trainer, who also shared her no. 1 tip for achieving gains is to consistently work out and eat healthy. Allen documents her progress every few weeks to remind herself that hard work really does pay off. She continued: "These progress pics always proved to me I was seeing results even when I didn't think I was."
JEANETTE JENKINS: BRING YOUR BFF ALONG
Because making major booty changes becomes 100 percent easier/more bearable/more fun when you're doing it with your best friend. Jenkins, a celebrity trainer who has worked with Pink, Alicia Keys and Mindy Kaling, swears by doing shoulder bridge hip lifts, glute pushes and squat-push-ups with a partner.
JEN SELTER: TRY JUMP SQUATS ON YOUR STAIRMASTER
The social media superstar — known for her toned derriere — posted a video clip of herself doing jump squats (and other butt-targeting moves) on a stairmaster, which she calls "my favorite machine since I started my fitness journey."