What To Eat For A Bigger Butt

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It can be super frustrating and discouraging to train hard for months to see little to no results. The reality is, no matter how hard you train you won't see results unless your muscle building nutrition is on point. You must consume enough calories with a protein focus. When you work out regularly you are constantly fighting to hold on to that muscle. If you exercise too much without refueling, you will likely see your glutes shrink as you get skinnier.  The staples of your diet for glute gains will be eggs, chicken, fish, nuts, seeds, hummus, and tofu. Your meals should always be a combination of healthy calories and whole feeds. This means lots of vegetables and lean proteins that are known to increase muscle mass. Eggs and spinach are at the top of the list as they are known to increase muscle mass as well as aid in performance. You can read my other informative article top 10 foods to build a bigger butt here. Rest is crucial in order to grow your glutes. Your muscles grow wh
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Slam Ball Exercises Upper and Lower Body

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A slam ball or medicine ball,is a rubber weighted ball that is used to condition your upper and lower body as well as your abdominals. The difference between a slam ball and a medicine ball is that a slam ball is thicker, making it ideal for high-impact throwing exercises. Slam ball exercises can target your core, back, triceps, shoulders, calves, and chest. I personally love to incorporate these slam ball excerzises after my regular weight training routine using a 15lb weighted ball. 

Lower Body Slam Ball Workouts


Bulgarian Squat

The Bulgarian squat is an excellent exercise to tone your legs, booty and abs. Whenever I perform this exercise my quads and butt burn and I know I'm making gains. 




Slam Ball Bridge

The bridge is a tried and true exercise that improves posture, and builds the glutes, quads, and core. Below is one version that really works the glutes. You can also place the slam ball in between your legs right below the knees making the same movement. 



Don't forget to perform the basic lower body exercises such as lunges and squats while holding the ball. 


Lying Quad Extension

Hamstrings, glutes and quads contribute to some of the biggest muscle groups in the body. Most people focus on building their hamstrings and glutes, but it's important not to neglect your quads. 



Upper Body Slam Ball Workouts


The Slam Ball Slam

This is a great exercise that targets your entire upper body. The slam ball slam works your shoulders, chest, triceps, abdominals and legs. 




Bear Crawl




Chest Throws

This exercise sculpts your chest and shoulders. I use this exercise as a finisher and challenge myself using a heavier weighted ball.
























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