Countless women have shared their desire to shape and tone their bodies, particularly their glutes, before stepping in front of the camera for a boudoir photoshoot. Recognizing this common goal, I’ve dedicated this post to demonstrating the most effective strategies for toning your butt in anticipation of your session!
By following the tips and exercises laid out here, you’ll be able to maximize your workout efficiency, ensuring every bit of effort you put in contributes directly to shaping your booty for your final photos. By executing the workout plan outlined in this post, you will have done the most important work for ensuring you get the best boudoir photos possible from your session.
How Long Does It Take To Tone Your Butt?
The short answer is that it depends on a few factors such as: how good your diet is, how consistent you are with exercise, and the amount of effort you’ll put in during your exercise. Assuming you consume at least .8 grams of complete protein per lb of body weight and put in maximum effort in the gym consistently, the following exercise should yield results you’ll notice in one month and results others will notice in 2-3 months.
What Are The Muscles That Make Up The Butt
Before I show you how to build your butt, you first need to know a little abut what you’re building. The three gluteal muscles — gluteus maximus, gluteus medius, and gluteus minimus — are layered muscles that make up what is commonly referred to as your “butt” or “glutes.” Here is where each muscle is located:
Image credit: trainheroic.com
These three muscles work together to control many movements of the hip and pelvis, including extending the hip (pulling the thigh behind the body), abducting the hip (lifting the leg out to the side), and medially and laterally rotating the hip (turning the thigh inwards and outwards).
What Are The Best Exercises For Toning Your Butt
When it comes to glute-toning exercises that provide the most visual impact, heavy squats and deadlifts reign supreme. These exercises specifically target the large gluteus maximus muscle, contributing significantly to the overall shape and tone of your butt. However, while these main movements offer considerable ‘bang for your buck,’ integrating accessory exercises into your routine is also beneficial.
Exercises such as lunges, hip thrusts, and donkey kicks offer added benefits, helping to sculpt and firm the smaller gluteal muscles, like the gluteus medius and minimus. Incorporating the following exercises into your regimen will totally sculpt your glutes and will further enhance the aesthetic outcome of your boudoir photoshoot.
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Squats: These primarily target the gluteus maximus, but also work the medius and minimus to a lesser extent.
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Deadlifts: Deadlifts work all three gluteal muscles, with a strong emphasis on the gluteus maximus.
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Lunges: They work all three gluteal muscles, but especially the gluteus maximus.
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Glute Bridge: This exercise primarily targets the gluteus maximus, but also engages the medius and minimus.
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Hip Thrusts: These heavily target the gluteus maximus, with secondary engagement of the medius and minimus.
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Donkey Kicks: This movement targets primarily the gluteus maximus, but also engages the medius and minimus.
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Fire Hydrants: They target the gluteus medius and minimus, helping improve hip stability.
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High Step-Ups: This exercise works all three gluteal muscles, with a primary focus on the gluteus maximus.
The Fastest Way To Tone Your Butt For your Boudoir Photoshoot
Sculpting your glutes is a slow process that happens over the course of months or years, however by focusing on a well devised plan you can achieve your goals as fast as your body will allow.
The following is a beginner friendly workout plan you can use to maximize your time at the gym, tone your glutes and get the best boudoir photos possible from your photoshoot. Make sure and warmup for at least 10 minutes before each workout doing your choice of cardio including but not limited to:
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Treadmill
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Stair Stepper
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Cycling
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Rowing
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Jump Rope
| Monday | Wednesday | Friday | |
|---|---|---|---|
| Week 1 | Warmup Deadlifts: 3 sets of 8-12 reps Lunges: 3 sets of 8-12 reps (each leg) Hanging Leg Lifts: 3 sets of 8-12 reps |
Warmup Squats: 3 sets of 8-12 reps Donkey Kicks: 3 sets of 8-12 reps (each leg) Fire Hydrants: 3 sets of 8-12 reps (each leg) |
Warmup Deadlifts: 3 sets of 8-12 reps Glute Bridge: 3 sets of 8-12 reps Crunches: 3 sets max reps |
| Week 2 | Warmup Deadlifts: 3 sets of 8-12 reps Hip Thrusts: 3 sets of 8-12 reps Hanging Leg Lifts: 3 sets of 8-12 reps |
Warmup Squats: 3 sets of 8-12 reps Donkey Kicks: 3 sets of 8-12 reps (each leg) Lunges: 3 sets of 8-12 reps (each leg) |
Warmup Deadlifts: 3 sets of 8-12 reps Glute Bridge: 3 sets of 8-12 reps Crunches: 3 sets max reps |
| Week 3 | Warmup Deadlifts: 3 sets of 8-12 reps Lunges: 3 sets of 8-12 reps (each leg) Hanging Leg Lifts: 3 sets of 8-12 reps |
Warmup Squats: 3 sets of 8-12 reps Donkey Kicks: 3 sets of 8-12 reps (each leg) Hip Thrusts: 3 sets of 8-12 reps |
Warmup Deadlifts: 3 sets of 8-12 reps Glute Bridge: 3 sets of 8-12 reps Crunches: 3 sets max reps |
| Week 4 | Warmup Deadlifts: 3 sets of 8-12 reps Hip Thrusts: 3 sets of 8-12 reps Hanging Leg Lifts: 3 sets of 8-12 reps |
Warmup Squats: 3 sets of 8-12 reps Fire Hydrants: 3 sets of 8-12 reps (each leg) Lunges: 3 sets of 8-12 reps (each leg) |
Warmup Deadlifts: 3 sets of 8-12 reps Glute Bridge: 3 sets of 8-12 reps Crunches: 3 sets max reps |
Conclusion
In preparation for your boudoir photoshoot, you can follow the glute focused workout plan above to efficiently shape your glutes in anticipation for your session. Your rate of progress hinges on various factors, including:
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your diet
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consistency in exercising
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the amount of effort put into your workouts
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the amount/quality of sleep you get
If you do all 4 of these things well for a few months, there’s no way you and other people won’t notice a signifiagant difference.
Set a goal by booking a boudoir photoshoot!
If you’d like to book a boudoir photoshoot to set a goal to work towards, you can get in touch here and I’d be happy to discuss your goals and your intended session with you.
#Toning #Butt #Boudoir #Shoot
