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[WOTM, 3/2013] The Ass Up, Bubble Butt Blaster Workout

Posted by on Mar 3, 2013 in Butt, Featured Article, Legs, Legs & Butt Workout Plans, Muscle It UP, Workout Of The Month, Workout Plans | 41 comments

 

[WOTM, 3/2013] The Ass Up, Bubble Butt Blaster Workout




 

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Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Latest posts by Bryan DiSanto (see all)

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  • talentedf

    best i’ve read, and i’m always reading cos i have a small, square butt….but not anymore

    • https://www.leanit-up.com/ Bryan DiSanto

      Whoop whoop :). Cheers to big booties.

  • Nicole Barbato

    This is the first full workout with videos and everything to explain. I run alot but it’s not toning my lower half at all and have been looking for something that will get my in shape and build muscle and this looks like it! Will def be giving it a try tomorrow. Thanks!

    • Nicole Barbato

      Also how often do you reccomend doing this routine? I run about 4 days a week and am not looking to lose weight at all jst tone.

      • https://www.leanit-up.com/ Bryan DiSanto

        I’d recommend 2 days per week, 3 max, if building strong legs and a nice butt are a priority for you. You can absolutely still run along with it (although you’ll probably be hella sore).

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Nicole, thrilled to hear that ;). If you ever have any other questions, please let me know (or tweet me @LeanItUP).

  • June

    So thrilled to see something I have been searching for, for so long…say hello to some lower abs baybay…how long till it starts showing though?

    • https://www.leanit-up.com/ Bryan DiSanto

      That’s hard to say, because it completely depends on where you’re starting from and how consistent/clean you are with your diet, BUT tangible results should begin to show up within a month if you’re consistent with the routine.

      Push hard, keep the fantastic attitude, and you’ll see massive changes as the payoff!

  • Dauphine

    Really happy to see this article, but as someone who recently had a baby ( 2 weeks and 4 days ago), should I start out slower? Like do these exercises one time not repeat 3 times.

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Dauphine, I’d definitely start out slower — with less weight — and gradually work your way back up before you jump right into a plan that’s THIS intense.

      Drop each exercise down to 2 sets, and use a light weight. Really, I’d love to just get the blood pumping, release a little sweat, and emphasize conditioning (as opposed to strength/power). Once your strength begins to come back and your body is fully recovered you can start tacking on more poundage.

  • Bubblebutt

    I’ve been doing all of these exercises, plus more. My butt is getting smaller! I want it to get bigger. Can you recommend something? Will heavier weights help? And diet wise what can I eat that will help build my glute muscles?

    • https://www.leanit-up.com/ Bryan DiSanto

      Up the weight and make sure you’re EATING enough! That means a lot of HQ protein, complex carbs, and healthy fats.

      Nope, there aren’t specific “butt foods” lol — you just need to create an environment that’s primed to build muscle. Heavy weights break it down and stimulate new growth; proper diet and ample calories provide the nutrients needed to maximize that growth.

  • Justine

    Sexy bodies and great exercises! Can’t wait for my next workout! Motivated.

  • Yumna

    Hi Bryan
    I did the ass up butt blast workout, was sweating like mad, just want to know how many weeks can you do this workout and can use a sqat bar for the exercises that require a barbell.

    • https://www.leanit-up.com/ Bryan DiSanto

      Of course! You can and should. Do it as your leg routine for 4-6 weeks before switching it up.

  • Brandy

    How many times a week can I do this? Or do it daily?

    • https://www.leanit-up.com/ Bryan DiSanto

      2-3x per week, with at least 1 day (ideally 2) before doing it again.

      It should really serve as your lower body workout plan — supplement it with something for your upper body + abs/core.

  • Maria

    Hi,
    I am a girl and slightly underweight (48kg and 5’5). I’m wanting to round my butt and increase the size. I don’t wont to bulk up alot though…I just want to shape up and have more curves. How much protein do I need? And how do I increase my butt rather than decrease the size? Would you know how long this workout would take to see results?

    Thank you

    • https://www.leanit-up.com/ Bryan DiSanto

      Don’t worry about “bulking” up — it won’t happen. You’ll increase your strength, LOSE body fat, and firm up + round out your butt (which adds curves). That’s the beauty of squat based exercises.

      Shoot for 75g-100g.

      You should start seeing results within a month or two. Like anything else, it takes time. Be patient, work hard, and enjoy the journey.

  • Culjolie

    Can’t wait to start! I’m a pretty fit person already, as in I do a pretty rigorous workout daily, so how long do you think it’ll take for me to get this bubble butt?

    • https://www.leanit-up.com/ Bryan DiSanto

      Give it time and don’t rush, but you should start seeing results with a month or two. Obviously that depends on where you’re starting from, though.

  • Jessica

    If I am working from home and do not have a barbell to complete exercise 2, 3, and 4, what would you suggest I do in its place? I have ankle weights and hand held weights but thats it. I would like maintain the same level of intensity to achieve similar results.

  • Diaana

    I’m going to start this awesome workout tomorrow. I don’t have a HUGE booty to start off. My gluteus maximus is starting to show improvement since I’ve been doing a lot of booty exercises BUT I need help in ROUNDING the sides and top of my butt. Also, toning my lower back. any advice? thanks a lot!

    • https://www.leanit-up.com/ Bryan DiSanto

      Squat squat squat squat squat! But make sure you’re A) using good form, and B) getting LOW. Both are really key so that you get deep activation across your entire glute region. If you need a few extra squat ideas, check this out: https://www.leanit-up.com/9-must-do-squat-variations-torch-fat-demolish-lower-body/

      Romanian deadlifts, along with regular deadlifts, are amazing for building a strong lower back and upper glutes (again, with good form). You can also try lying hyperextensions.

      Otherwise, follow this plan and you should start to see results come in after 1-2 months.

      • Diaana

        thank you I will def. incorporate these into my workout plan. Also, how many times a week do I need to do this in order to see legit improvements?

        • https://www.leanit-up.com/ Bryan DiSanto

          Do it 2-3 days per week and complement this plan with a little bit of abs + upper body work.

  • Kristina

    I was wondering if hip adductor/abductors help grow the butt? OR does it make it smaller? I have a small butt already. I want to grow muscle.

    • https://www.leanit-up.com/ Bryan DiSanto

      Hip abduction will hit your glutes, but honestly it’s a waste of time to plow away on the machine. Focus your time on different types of squats and lunges and you’ll see MUCH better results; both in terms of muscle development and body fat dropping.

      • Kristina

        will doing incline on treadmill help round my butt or destroy it? lol

        • https://www.leanit-up.com/ Bryan DiSanto

          Should help — you’ll get more muscle activation across your glutes and hamstrings. It definitely doesn’t replace resistance training though, and it won’t work alone.

          • Kristina

            No, I meant like incline on the treadmill as a warm up for like 25-30 min. then start doing the lunges/legpress/squats and deadlifts.

            • https://www.leanit-up.com/ Bryan DiSanto

              I’d shuffle that a bit. Drop your warm-up down to 5 minutes; then do resistance training; and then stick a medium-length cardio session (or HIIT) last.

              You’ll optimize energy usage so that you’re burning more body fat, plus you’ll conserve your energy for resistance training where it’s most important.

  • Mariana

    Does this help me get a bigger booty. I dont want muscular legs

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Mariana,

      It’s primarily designed to shape, lift, and firm the butt — it’s not focused on building mass or major muscle.

      You’ll tighten up your butt, build definition, and burn off fat + calories (it’s intense).

  • Cindy

    im currently working out 6 days a week and am fairly fit. i really want to tone my butt. i already have a pretty ok booty but of course want a perfect bubble butt. i do regular squats with about 10 to 15 lbs almost every other day. Do you think its possible to achieve? oh And i do want muscular legs.

  • Nikki

    Thanks for the workout Bryan! Been at it for a week now and can definitely feel the burn. Even though the results may take a bit longer to come in I already feel more confident!

    • https://www.leanit-up.com/ Bryan DiSanto

      You got it. Underneath it all, self-confidence is ultimately what matters most. Keep being you!

  • Arianda

    Greetings Bryan,

    Thank you dearly much for posting this on your website, it is crucially helpful!
    I have began exercising this week at the gym.

    And for now I am interested in exercising my legs & butt.
    What do you recommend as a weekly program for me to do? Do I just do this one you posted for 3 x per week for 1 month? or the other program you have posted, this one: https://www.leanit-up.com/build-butt-workshop-glute-workout-plan-workout-plans/2/ ?

    I think both are good, but wanted your professional opinion in order to be exact.

    Cannot wait to proceed & see upcoming results!

    Sincerely,

    Arianda (from Macedonia)

    • https://www.leanit-up.com/ Bryan DiSanto

      Hey Arianda — thanks for the kind feedback. They’re both really effective but slightly different, I’d test out both and see which one you prefer; and then maybe switch after 1-2 months.

      For a complete, well-rounded workout schedule, I’d follow the workout split below and then REPLACE the included leg day (Workout A) with either butt workout.

      https://www.leanit-up.com/wotm-112014-build-elite-physique-4-day-muscle-thrashing-workout-program/

      Hope that helps!
      Bryan

  • yi sell

    seems a great workout …thank´s i´m going to start tomorrow …

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