Let’s be honest: everyone wants that end. The round, lifted, perky butt that sculpts your figure and literally sells any outfit. But here’s what no one tells you: there’s a difference between “working out” and In fact train your body.
You can go to the gym every day, eat healthy and see no change in your butt. For what? Because the movement is not targeted. The glutes are not firing. The strategy is not there.
To help us understand how to build that perfectly defined behind, Lauryn and Michael sat down with Sandy Brockman on The Him and his show. As a personal trainer and certified glute specialist, Sandy’s fans and clients have aptly nicknamed her The Butt Whisperer.
With a nickname like that, you know she’s good at what she does, like Really GOOD. Of course, feel free to jump into the full episode of the podcast (we highly recommend doing so). But below, we break down his best, most cheeky tips for getting expertly sculpted glutes:
How to get a tight butt according to “The Butt Whisperer”
Sandy Brockman is the expert when it comes to tight butts. She has helped hundreds of women develop strong, visible glutes through highly intentional and focused movements.
She helps her clients properly activate their glutes, correct poor movement habits, and build real strength, so they can finally dream big (and we mean big) results.
We’re grateful to Sandy for sharing some of her tight butt wisdom with us, because we know not all of you are in the Austin area to join her classes. But the good news? Sandy is actually a coach on bothso you can follow his incredible butt sculpting program from literally anywhere.
Here is how to train with obé. In the meantime, let’s move on to the best tips for shaping the glutes straight from The Butt Whisperer se.
What is a tight ass?
Tight butt isn’t just about how things go look. It’s not an eye trick or a fashion trick. A tight butt means your glutes are strong, active and actually support your body – and, yes, they look THAT good.
The gluteus maximus is the largest muscle in your entire body. It trains hip extension, stabilizes your pelvis, and powers almost all lower body movements. So yeah…it’s a big deal, way beyond filling out your leggings.
When your glutes are strong, engaged and functioning properly, they create that rounded, lifted appearance we all want. But when they are weak or underactive, you can develop gluteal amnesia. That’s exactly what it sounds like. Basically, your butt is asleep.
The muscles don’t activate, resulting in a flat, loose back. And because the glutes aren’t doing what they’re supposed to do, other muscles have to compensate, like the quads and lower back.
So a tight butt is really a combination of aesthetics And function. This is something we should all strive for, and luckily Sandy explains exactly how to achieve it:
How to tighten your butt the right way
Avoid sitting for long periods of time.
Sitting for hours a day is one of the main things stopping you from reaching your tight goals. When seated, your glutes remain relaxed and elongated. This is exactly what triggers gluteal amnesia.
Muscles completely forget how to engage and support your body. Eventually, they weaken and lose their tension, giving you that flat, soft look.
At the same time, your hip flexors tighten, preventing glute activation. And since the glutes don’t work? These other muscles compensate. This leads to pain, poor posture and even injuries.
So the first step to getting a tight butt isn’t about finding the perfect workout. It’s really about finding ways to break up all the sitting throughout the day and wake up those muscles.
We understand that some of you have jobs that require a lot of sitting time. But here are some steps you can take to reactivate your glutes:
+ Get up every 30 to 60 minutes.
+ Be very careful to maintain good posture. No crossing of legs or slouching.
+ Do 10 to 15 reps of glute activation exercises, such as standing glute presses or lateral band steps. Make sure to switch sides for single leg exercises to keep everything even.
+ Stretch your hip flexors using the couch stretch (more on that in a minute).
+ Walk more than necessary when making phone calls, taking water breaks, going to the bathroom, and anything else that requires getting up!
Train the glutes from all angles.
Repeating the same movement pattern over and over again will not get you to your goal. Remember, the glutes are a group of muscles that each need to be trained differently.
To engage each muscle, work your glutes from all angles. This way you sculpt every part of the peach, not just one or two areas.
Here are targeted exercises for each part of your glutes:
Moves that lift your butt:
Hip Thrusts
Glute bridges
Bribes
Deadlifts
Moves that shape the side of your butt:
Sidewalks
Shells
Seated or standing abductions
Moves around your butt:
Frog Pumps
Rotated rebounds
Sumo position exercises
Moves that work all of your butt:
Romanian Deadlifts
Good morning
Cable passages
Incorporate the couch stretch into every workout.
The couch stretch is a deep hip flexor stretch that opens the front of the hip and thigh. It releases all the tension associated with sitting, keeping your glutes active and ready to fire.
It sounds deceptively simple, but it’s intense, in the best way. You will feel it immediately. Here’s how to do it:
Place your right knee on the floor with your shin in front of the sofa. Plant your other foot flat on the ground so that your leg is at a 90-degree angle.
From this exaggerated lunge position, gently lower your hips forward. You’ll feel the stretch on your hip flexor and quadriceps, exactly where tension is blocking glute activation. Hold for about 30 seconds, then switch sides, resting your left leg on the couch. If you want a visual, watch Sandy demonstrate the couch stretching.
Sandy considers this a non-negotiable part of any glute routine. Do this as part of your warm-up, holding each side for 20 to 30 seconds. Don’t forget recovery either! Do this at the end of your workout, holding each side for 30 to 60 seconds.
It is also worth doing this on rest days to maintain mobility. Sandy says even just one minute a day can wake up your glutes, improve your posture, and get you closer to your tight butt goals.
Learn to hinge with proper form.
Many exercises require bending your knees. But when you bend your hips? This is called a hinge. You typically use hinges in things like deadlifts, good mornings, kettlebell swings, and cable fly-throughs.
Why are we talking about it? This fundamental move is meant to work your glutes, but many people do it wrong. And when you pivot incorrectly, your lower back and hamstrings take over.
+ Start standing with your feet hip-width to shoulder-width apart. Keep your knees slightly bent and your spine long and neutral.
+ Start shift your weight lightly into your heels so the glutes are ready to engage while your toes remain relaxed.
+ Push your hips backsending your butt behind you while your torso naturally tilts forward. Keep your spine long – don’t round it.
+ Keep your knees gently bentbut avoid letting them drift forward. It’s a hip movement. This shouldn’t feel like a squat.
+ Stop when you feel a stretch in your hamstrings. This means you have reached the right depth without overloading your lower back.
+ Drive through your heels and squeeze your glutes as you return to the starting position, standing with control.
Prioritize fitness over heavy weights.
Like we said, few things matter more than technique when your goal is to have a tight butt. And don’t get me wrong: there’s nothing wrong with lifting! But Sandy warns that gaining weight with poor form only trains your body to rely on the wrong muscles.
So your legs, hips, and lower back end up doing all the work, while your glutes get no attention. And poor form can be brutal on your spine, leading to back pain and posture problems that completely block your progress.
To properly activate your glutes, you need clean alignment and intentional movement. Focus on slow, controlled repetitions that create real tension in the muscles. This is what really sculpts and strengthens the booty.
If you want workout with heavy weightsSandy completely agrees. However, you must first master your form. If the destination is a sculpted, lifted butt, precision will always trump ego lifting.
Here are others benefits of weightlifting for womenif you’re curious.
Slow down the descent phase of each movement.
The descending phase of an exercise is when your muscles lengthen. Consider lowering during a squat, lowering the weight during a hip thrust, or controlling the descent after lifting your hips onto a bridge.
To get the biggest wins, take this part slow. This is where most glute activation and muscle building tension occurs. Rushing will slow down your results.
What if you’re trying to slow down this downturn but can’t? Or if you have trouble controlling the weight you carry? You’re lifting too much. Give up some weight and wait until you can do it safely and comfortably.
Once again, form is everything.
Add pulses and holds to increase er time under tension.
Another way to get the most out of each movement is to add pulses and holds. Basically, they increase the amount of time your glutes stay under tension with each rep. This is where the real sculpture happens.
Pulses are controlled micro-movements performed in the most difficult part of the exercise. This is not another representative. You just stay in that maximum tension zone and move up and down an extra inch or two.
For example, in a squat, you can sit low and do small, gradual bounces without getting back up. In rebounding, once you have fully extended your leg, you can raise it several times before completing the repetition.
Holds work the same. But instead of moving, you pause at the height of the exercise and contract your glutes. You can do this at the top of a bridge or lift to keep your glutes working non-stop.
Adding pulses and taps is amazing for your butt. They stop you from rushing through reps, force deeper glute engagement, and intensify the workout without adding extra weight.
If you take one of Sandy’s classes on obé, expect a lot of pulsing and grabbing!
Use resistance bands for targeted activation.
Resistance bands are a great way to ease into strength training because they ensure your glutes are in tip-top shape and ready to lift heavier loads.
When carrying a band, your glutes must remain engaged to maintain balance and complete the movement. This gentle, consistent tension isolates the glutes and promotes proper form and activation.
You can place the band around your ankles or above your knees, depending on the exercise. Then, spend 3 to 5 minutes during your warm-up doing group-appropriate movements like:
Sidewalks
Shells
Mini discounts
Squats with bands
Monster walks
Glute bridges
Whatever exercise you choose, make sure you push against the band the entire time. And, as always, move slowly and intentionally to get the best glute engagement and results.
Want our favorite resistance bands? We love it P.volve Loot Band Set. (Apt name, right?) You can also get 20% off with the code SKINNY.
Shape the perfect sculpted butt with expert tips from The Butt Whisperer!
Want to completely change the way you train your glutes? Us too. Sandy’s expert tips can completely transform your body, whether you want better posture . . . or you’re ready to fill out your clothes like Kim Kardashian.
x, The Skinny Confidential team
+ Learn to tone your legs.
++ How start with Pilates.
YOUR BEST BUTT:
The position How to get a tight butt according to “The Butt Whisperer” appeared first on The skinny confidential.
