GETTING a desirable peachy bum is hard work.
But with these five tips from a British fitness influencer, your goals can become far more achievable.
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Eliza Rose Watson, 31, has cashed in £1million in the past year alone by showing off her toned figure on OnlyFans and to her 1.3 million followers on Instagram.
The former teacher and self-confessed “gym rat” works hard to maintain her look, spending four hours every week in the gym – focusing on her bum at least three times per week.
But the model also reaps the mental health rewards that exercise gives her.
The psychology graduate credits exercising with helping her stay off drugs after becoming addicted at the age of 23.
“Even just a little bit of moving every day can lift your mood and help with mental health so much”, Eliza said.
To inspire others, Eliza has revealed her top tips for getting a juicy behind.
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Eat enough food
Eliza said you can do as much exercise as you want, “but if your body does not have excess fuel it will not be able to allocate any of it to growing your butt muscles”.
Although you may be trying to lose weight, or maintain a weight that suits you, to workout hard and get the booty you want, you’ll need to have enough energy.
Eating salad leaves won’t get you there.
Eliza said: “This does mean you will need to eat more than what the calorie calculators say you need, but remember you’re growing.
“Be sure to try and eat extra calories in the form of healthy stuff.”
Protein, like chicken, turkey, tofu and eggs, will help to build muscle mass.
Carbohydrates, in vegetables, rice, oats and high-fibre breads and pastas, will also give you the energy you need to smash a workout.
It’s also important to build a strong core in order to get the most from your regime.
A lot of people have ‘lazy glutes’ – I am one of them
Eliza
The best way to do this is actually through your diet with a healthy workout routine on top, Eliza said.
Eliza said: “The saying goes ‘abs are made in the kitchen not the gym’ and it’s true – it does come down to diet on whether they can be seen or not.
“For instance, when I want my abs to really show, I will reduce all processed foods and refined sugars and drink a lot of water.
“Take a moment to just practise activating your core to see what it feels like having your abs tensed.
“Your core should be activated in most exercises, including things like running, playing sports, and swimming.”
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Activate your glutes
“A lot of people have ‘lazy glutes’ – I am one of them,” Eliza said.
“It means that I am quad dominant, so the top of my legs will take all the load in any given exercise and my butt will just rest unless I activate my glute muscles.”
To build a bum, you’ll want to focus on the glute muscles during exercises.
But as Eliza explained, they need to be turned “on” before the workout so that other muscles, like the quads, don’t take the pressure.
“A great way to ensure your booty has to work is to use resistance bands in your exercises as they will help to activate your glutes before you begin your workout,” Eliza said.
Exercises that help to engage the glutes include single leg glute bridge, donkey kicks, variations of hip thrusters and fire hydrants – which can all be done with a resistance band.
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Don’t be afraid to add weights
Eliza said: “To grow a booty you must also lift heavy.
“Resistance band workouts look cute on Instagram but you need to be stressing your muscles properly in order to grow them, whether it’s your biceps or your butt.
“You need to focus mainly on basic, heavy compound exercises, such as squats, lunges and deadlifts.
“Using a barbell on your shoulders, aim to be able to do about 10-12 reps maximum before you can no longer lift the weight.
“After that, once you’re nice and tired, add in some isolating exercises with resistance loops, or cables like hip bridges or a fire hydrant.”
Choose exercises that work for you
Eliza said: “Choose exercises that actually hit your glutes, you’ll feel it when they do!
“Everyone’s body is different, some people grow their butts with squats, but for me they don’t work as well as hip thrusts and glute bridges.
“Get to know which exercises work for you.”
There are tonnes of exercises that target the bum which means you don’t just have to do squats.
They include curtsey lunges, deadlifts, kickbacks, walking lunges, crab walks, kettlebell swings, swiss ball curls and bulgarian split squats.
Track your progress to get better
Eliza said: “Progressive overload, which means gradually increasing the stress placed upon the musculoskeletal and nervous system, is really important.”
Progessive overload is when you track your training in order to increase weight and slowly get stronger.
Eliza said: “Once you’ve found exercises that work best for your glutes, stick with the same workout routines for four to six weeks.
“Make sure to track your progress every workout, counting the amount of reps you do with a given weight and then trying to beat it next time.
“It might sound boring but this is the best way to grow your bum and strengthen it.
“By working the same muscles with the same movements, you are teaching your body to grow these muscles in the most effective way.
“After four to six weeks, or until you cannot progress in weight any more, rest for a week or two, and then you can do new routines with different exercises.”
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