She transformed her own derriere by doing less cardio and more weights, and now an Aussie fitness enthusiast has revealed how you can achieve the perfect butt too.
Perth-based Madalin Frodsham felt ‘sluggish’ before she embarked on a lifestyle change – and saw her body transform in the process.
‘I started working out with Kayla Itsines guides in January 2016 and progressed into weights, later in the year,’ Madalin explains on her blog.
‘I'm now a certified personal trainer with a passion for lifting and my favourite exercises include the hip thrust and deadlift.’
Madalin is known for achieving the perfect ‘bubble butt’ and now she has revealed how you can do it too.
Use a resistance band
‘This helps so much to establish a mind/muscle connection which so many people struggle with when working their glutes,’ Madalin tells New Idea.
‘They might feel it more in the hamstrings or quads and not in their glutes.
‘I use one in almost every workout that I do, from bodyweight exercises to thrusting 100kg, a resistance band will bring that burn.’
Activate your glutes before a workout
According to Madalin you have to ‘wake up’ your bum before you start exercising in order to see results.
‘This will establish a mind/muscle connection with your glutes. If you don't feel it in your glutes, it's not working,’ she says.
‘I like to do a mix of exercises that target different parts of my glutes. I do crab walks, donkey kicks and bird dogs with a mix of resistance bands and ankle weights.’
Try the 5x5 method
‘A good exercise program will include a mix of high rep, low weight exercises and low rep, high weight exercises,’ Madalin explains.
‘I include a strength day in my program where I work at increasing the strength in my lifts.
‘I use the 5x5 method, 5 reps for 5 sets and rest for 3 minutes between sets. I'll do hip thrusts and glute bridges to build my strength.
‘The glutes are the biggest muscle in the body, you'll be surprised how quickly you can start to thrust 100kg!’
Consume more calories
‘If you have a low body fat percentage, you need to eat more in order to gain muscle,’ Madalin says, stressing it’s important to do this only if you’re lean already.
‘You will need to calculate your Total Daily Energy Expenditure (use an online calorie calculator) and then add 5-15 per cent extra calories on top of this.
‘For example, my TDEE calories is 1666 so I will need to eat around 1900 calories a day to gain muscle and grow my booty,’ Madalin explains.
‘It's important to make sure you eat a good mix of the right micronutrients as not all calories are created equal.
‘Eat around .8 grams per kilo of body weight of protein and include healthy fats in your diet.’
Madalin’s top exercises for a better booty include:
- barbell hip thrusts
- dumbbell glute bridges
- cable kickbacks
- cable hip abductions
- paused front loaded squats
- feet elevated dumbbell glute bridges
- single leg hip thrusts
- back extensions
- walking lunges