Aloha, booty queens!

It’s no secret. Big butts are “in”. With bombshells on our Insta like Beyonce and the ENTIRE Kardashian mafia rocking ridiculous ass-ets, we are bound to take notice and want a little extra junk in our own trunks. Many women in our society have turned to plastic surgery and other means in attempt to build a “buzzworthy booty”. I’m here to tell you why it’s not necessary and not even close to being a good idea. BUTT, that does not mean you have to give up your dreams of growing an amazing behind!


Why fat transfers and implants are a bad idea:

  1. High risk of infection
  2. Risk of rejection of the implants
  3. Risk of granulomas (large lumps and bumps commonly seen in lipo and fat transfers)
  4. Lots of dinero $$$$$$
  5. Increase in cellulite (more fat = increased prevalence of cellulite)
  6. Zero benefit outside of aesthetics
  7. Saggy booty (if you have no muscle to support the weight, it will be taken by gravity eventually)


When all you want is to look like one of those “rap guys’ girlfriends”.


I am not here to tell you that you should or shouldn’t have specific goals related to your body or your outward appearance. If any woman wants to achieve or create a specific “look” for herself because she feels more confident and beautiful that way, I think she should go for it! I believe confidence and beauty are inside every woman. How she chooses to present that beauty to the world should be ENTIRELY her choice. Modesty is beautiful, sexy is beautiful, curves are beautiful, long and lean is beautiful. Every woman should be whoever in the hell she wants to be and she should never feel “not beautiful” because society is telling her some other form of beauty is superior for the time being.


Body-shape trends have came and went for centuries. BUTT, your booty does a lot more than look nice and no one is talking about it! So here I am, playing hype girl for our bums.

Our glutes (aka booty) are THE biggest muscles in our body and are made up of 3 individual muscles: the gluteus maximus, gluteus medius, and gluteus minimus. All three are extremely important for stabilizing our hips, knees, and back. Without strong glutes you WILL, without a doubt, eventually experience injury or some form of pain.


“Building your booty”, in fitness language, translates to “strengthening your glutes”. Having strong glutes is almost unheard of in today’s society. We sit for most of the day and this turns off our glute activation. When we turn off activation, the glutes get weaker and weaker until they are barely working at all. When your glutes aren’t activating properly, it’s impossible for your body to move and function the way it’s intended to. Other muscles in our legs and back have to compensate for the loss of such a huge powerhouse muscle. This compensation is what leads to instabilities, injury, and chronic pain.


In order to build and strengthen your glutes, you need a great program and patience. Many of us have to first learn to recruit and activate our glutes (aka “FEEL THE BURN”) before we can really start to add weight and resistance to get our glutes to grow in size and strength.


Different movements recruit different glute groups and some are definitely better than others. We typically hear squats, squats, and more squats are the “go to” for booty work. While squats are a great exercise, they are actually not in first place when it comes to glute recruitment. The beautiful thing is that recruiting all of your glute groups properly is what leads to that lifted, round booty we all want!


Building your booty improves stability, allows your body to function optimally, and prevents most lower body/back injuries and causes of chronic pain. It also makes you feel uber “bootylicious” and can be a hell of a confidence booster if you’re in to that sort of thing. SEE BABES! YOU CAN HAVE YOUR CAKE AND EAT IT TOO 😉 …..


So that’s all fine and dandy but how do you actually build your bum?


WERK IT!! Click here to get my Top 5 Booty Building Exercises along with recommendations on how to use them!



About the Author: Savanna Ray

Savanna spent 6 years at Southern Illinois University of Edwardsville studying medicinal chemistry. She went on to get her doctorate degree in pharmacy. The majority of her curriculum focused on biochemistry, anatomy, and physiology. Her love for these subjects led her to her primary passion which is science based nutrition and training programs.