Bret Contreras aka Booty By Bret, it’s like $29 a month. He is the OG glute guy. Insta or YouTube he does lots of free content to get you started. Game changer for my body
Peptides that are growth hormone secretigogs can help along with heavy squats, sprints, I’d do lunges because the leg develops bottom up in my experience... you won’t develop much glutes within the hamstrings and quads... heavy low rep leg days with failure on the last rep. cycle the rest period weekly to long, medium short (90 sec, 60sec, 30 seconds) mix and repeat.
Kettle bell swings are probably the easiest useful method. Deadlifts are the best method.
Pick a couple exercises from here that you think you’d enjoy, they’re some of the best exercises for the glutes:
Barbell back squats
Bulgarian split squats
Barbell hip thrusts
Barbell glute bridges
Deadlifts
Romanian deadlifts
I like this glute workout. I haven't done the full program, but even just this 10 video has me FEELING IT! (I don't feel other glute workouts as much, except for single leg RDLs.
Definitely squats / deadlifts and related exercises, but also realize that your weight will go up with the muscle gain. Fat % will go down, so you won't look heavier and will probably look "fitter", but you can't measure that on the scale.
Get a trainer. And squat heavy. You might be more inclined to take the surgery route or something. But building a booty is easy if you lift weights. And you'll tone up too
Things like squats and donkey kicks. And make sure you’re getting enough protein.
After working out with a trainer for like 18 months with no booty growth, I said screw it and went the implant route. I was terrified because it’s a high complication rate, but I’m pretty dang happy so far.
First get on trt (10-15 mgs a week) then eat in a surplus and do nothing but lunges and squats with light weights. You’re welcome
Focus on glute exercises. As far as toning, the only way to ‘tone’ is to build muscle and lose fat. As a woman (assuming so from your name) you will NOT get bulky without a lot of effort and dedication. The toned look you typically think of is actually a muscular woman who is also lean.
Hip thrusts. Deadlifts etc.. in a calorie surplus yo build muscle mass. Ypu can tone your bum. Losing weight you can pack on so muvh mass to merit a "boots,".
Lose your weight first. Train your entire body. Forget the steps. Do 30 mins of the stair climber that simply blasts the glutes and burn calories. I reckon the absolute best butt shaping exercise.
Then when not overweight, do all yhenaforementioned glute/leg exercises. It's not easy. Most booyts that aren't just conglomerations of fat are brutally hard earned muscle. Especially for testosterone deprived women
You can't have it all right now.
Booty by Brett change my body
The idea you think you could get bulky makes very little sense as does lifting to just tone your arms. There is zero reason to not lift for your entire body. Legs, back, chest, shoulders, biceps, triceps and core.
You won't get bulky. You won't be lifting like a body builder. Just the basics.
Squats and lunges for legs. Lat pulls and rows for back Chest press, flies, push ups for chest. Overhead extensions, rope or bar cable pull downs for triceps Lots of different types of curls for biceps.
Don't need anything fancy. Don't need a ton of different exercises. And a trainer can set you up with a routine you can follow. Pay for a couple sessions to get you going and then you should be able to continue on your own.
Squats, abductors, hip thrusts, and deadlifts. Need to work up to challenging weights on all those exercises.
Cement proper form with lighter weights first.
Do that and increase protein intake to .7g per lb of body weight. The booty will bubble.
Steps is a great start. Toning is non existent you can’t tone a certain area. Tone and shape comes from your muscle and your body fat More muscle = more shape Less body fat = more definition.
Sounds like you are likely going down the “skinny fat” path which is what lot of people do unknowingly. I would highly suggest you focus on nutrition ideally with a proper coach that does body recomp/strength training. You’ll need to spend sometime building muscle then drop weight Or Nail the right macros so you retain what muscle you have and lose the fat the. Build from that.
I speak from experience:)
Dr Mike YouTube, right now you still think there's some kind of difference in weightlifting between toning and bulking so you don't even have the basics and need to start somewhere.