“She’s so lucky, I wish my peach looked even half as good as hers!”
“No matter how many things I try, I can never seem to shape my bum like I want to!”
“How much cardio do I need to be doing to firm up my glutes?”

Oh my gosh, Becky…
Over the years I’ve heard hundreds questions and statements like this.
With the quest for a perkier peach becoming ever more popular in this Kardashian/ Jen Selter obsessed society, these kinds of problems are at the forefront of a lot of women (and men’s) minds.
With so much noise and information out there, it’s easy to become confused and frustrated when trying to fix your peach problems and working out to perk up your posterior.

The good news is, there is a simple solution to your peach problems.

That’s why I’ve decided to create the 3 Keys to a Perkier Posterior.
Here’s what you need to know, to build the best booty, you’ve always wanted.
1. Ditch the little pink weights and pick up something heavy
Lifting heavy weights with the right exercises is one of the most effective yet underused methods of building a booty — right now.
In essence, when we’re talking about building your booty, what we’re really saying is “I want to make my glutes (booty muscles) grow!”

However, if you aren’t lifting heavy enough weights and challenging those muscles with the right exercises to actually target your glutes, you’re going to struggle to make any significant progress towards that goal.
You want to be lifting weights that are heavy enough that you can only get out anywhere from 5-15 repetitions out of them, depending on the exercise and the number of sets you’re doing.

Anything that allows you to get many more reps out than that is likely going to be too light to cause an adaptation in your body and your BOOTY WILL NOT GROW.
So, ditch those little pink things and go grab something heavy!

2. Choose great glute activating exercises
Now that you understand how much you need to be pushing yourself in order to perfect your peach, it’s time to direct that effort into the right exercises.

Without getting too much into the science of bio-mechanics, some exercises will target your glutes more than others. To work your glutes properly this requires hip flexion (this will stretch the glutes) and hip extension (this will activate and squeeze your glutes).
Some great exercises (including some variations) that really fire up the glutes when done correctly include:
– Hip thrusts: barbell and plate hip thrusts
– Squats: barbell back squats and goblet squats
– Lunges: barbell and dumbbell lunges
– Deadlifts: conventional, Romanian and dumbbell stiff legged deadlifts
– Leg presses: wide stance

I certainly wouldn’t recommend performing all of these exercises in one session (unless you don’t want to walk or sit down on the toilet for a week), BUT choosing 3 or 4 of these exercises will get you well on your way to the booty of your dreams.
As a rough guide, 3 sets of 8-12 repetitions is a good starting point for a lot of these exercises.
3. Eating more – especially more protein rich foods
When a lot of people think of toning and tightening certain areas of their body, their minds often fixate on eating a lot less or starving themselves.
I’m here to tell you, in the case of building a bigger, bodacious, bootylicious (Beyoncé gets it) booty, you actually might need to eat a little more. Especially more protein!
Bringing it back to the fact that we’re trying to build muscle here, if you aren’t eating enough total calories and especially calories from protein, you won’t be putting your body in a state where it can actually build muscle.
What I’m trying to say, is that you can squat and hip thrust aaaaaaaaall day long, but if you aren’t eating right, your peach just won’t grow.
As a quick general aim, girls need to be consuming 1.4-1.8 grams of protein per kilogram of bodyweight each day. For example, if you’re a woman who weighs 70 kg, that means you should be aiming for around 98-126 grams of protein each day.

To help increase your intake, aim to have a solid serving of protein in at least 3 meals per day. If you’re a vegetarian, vegan or just not a big meat eater in general, protein shakes will help you out immensely with this one.
Random side note: Some girls think that protein shakes are these magic steroids that will instantly cause them to go to sleep one night and wake up looking like Arnold Schwarzenegger. Obviously, this is false and protein powders are simply just refined protein that is sourced from things like milk, peas, rice or another natural ingredient.
So, wonderful women of the world, there you have it. Building that perky peach is as simple as:
1. Lifting heavier weights
2. Choosing the right glute activating exercises (mostly big compound movements)
3. Eating more food – especially more protein

If you want to know more about tightening and toning your butt, or any other trouble areas and are sick of going around in circles with your training, then I recommend giving our Strong in Six – 6 Week Challenge a go.
We’ll show you exactly how to eat and exactly how to train, to build the behind of your dreams.
Apply here — http://bit.ly/2vklgIx

Keep an eye out for our next blog – Cardio Vs Weights – The 4 Truths to Toning for Women.
It’s going to be a tonne of fun!

That’s it for now girls, and don’t forget – strong is sexy!