Popsugar Health & Fitness Then And Now Instagram Fitness Blogger Bum and Glute Transformations 13 Before and Afters That Prove You Can Build the Booty of Your Dreams 28 May 2018 by Florie Mwanza Image Source: Instagram user emilyyjaneee Instagram is flooded with amazing fit girls who aren't afraid to keep it real and share their motivating progress and inspirational before and afters. One tag that's contributed to this is the popular #transformationtuesday tag. The before and afters posted as part of the weekly tag are loaded with captions that are filled with useful info and personal messages of encouragement from some of our favourite fitness-lovers. If you need a little inspiration to start building your best bum, it's the place to be. Glute transformations have grown in popularity recently, and rightfully so. Building strong glutes has countless benefits, including a higher metabolism because the more muscle you have, the more calories you burn. If you need a little inspiration on the road to growing your best glutes, the following 13 women will definitely motivate you to grab some weights and start a set of squats. 1 "It IS possible to build the body you want. It takes time, consistency, challenging yourself, and FOOD." On the left I worked out probably 3-5 days a week. Cardio, light weights, and under-eating. On the right I train at least 3-5 days a week, minimal cardio, heavy weights, eating A LOT. Moral of the story? It IS possible to build the body you want. It takes time, consistency, challenging yourself, and FOOD 🤗 - I've been almost 10kg heavier, with lots of cellulite and an untoned body. I've also had times that I've been too skinny with a little cellulite and almost no shape, and now after years of training and correct eating I have more muscle, pretty much no cellulite at all, and am healthier than ever even after two babies. - www.tammyhembrow.org for training programs 💌 fitness@tammyhembrow.org gym-based booty VERSION 2 being released very soon 👊🏼👊🏼 #BUILTNOTBOUGHT A post shared by ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Tammy 🦄 (@tammyhembrow) on May 27, 2017 at 5:46pm PDT 1 / 13 2 "Your bootayy is a muscle, just like every other muscle in your body. Work that booty, hunny, and you WILL start to grow one." #transformationtuesday Left pic was exactly 8 weeks after having Cameron and right pic was today. I don't usually post a ton of booty pics of myself, BUTT 😏wanted to remind any discouraged Mommy or any girl for that matter, that hard work yields results. Your bootayyyy is a muscle, just like every other muscle in your body....Work that booty hunny and you WILL start to grow one...or shrink one...or whatever the heck you want to do to that thing 😂 Make sure you're training specifically for whatever goals you have. Keep working hard, keep squatting, take your vitamins, eat properly, stay hydrated and go be awesome!!! Its not easy to do all those things perfectly all the time, but keep at it and stay committed to your goals. When I saw that picture on the left I remember saying to myself "Oh My...will I ever get back to where I want to be?" And I felt a little hopeless. I just started putting one foot in front of the other, got back to training legs with Coach Kev once a week and then incorporated a second leg/glute day at @bodyrockri and before I knew it, I was starting to see some great results. Write your goals down and stay committed to them even when you don't feel like it. I promise it will pay off! #transformationtuesday #tfitnation #transformationnation #transformation #glutes #legs #dedication #fitness #wbff #wbffpro #workhard #bodyrockri #glutetransformation #bootybootybootybootyBODYROCKINeverywhere 😂😜💪🏼🍑 A post shared by Nicole Costa WBFF Pro (@nicole_costa22) on Oct 4, 2016 at 9:54am PDT 2 / 13 3 "Hard work, patience, consistency, and a little self-belief can get you a long way." ....2013 v 2017 👊🏽 Love finding old pics of young MelFit 😜 How's the old gym attire though, so sexy!? Whilst I really do appreciate all your kind comments, messages and emails and I'm so thankful for all of you who choose to follow me on my never ending journey, the reason I share these comparisons are to hopefully inspire and motivate someone else on their own journey, whatever their goal may be! Hard work, patience, consistency and a little self belief can get you a long way, it all comes down to how badly you really want it? 💗💗💗 A post shared by IFBB Bikini Pro Melissa Carver (@melissa_carver_x) on Sep 12, 2017 at 6:03am PDT 3 / 13 4 "Trying to grow any part of your body isn't going to be possible if you aren't fueling your body right!" #transformation You CAN GROW YOUR GLUTES! First picture is January 2016 -> second is December 2016. Almost a year with tons of food, weights and rest!! FOOD- Trying to grow any part of your body isn't going to be possible if you aren't fuelling your body right! Eating in a surplus (more than your body is burning) for the passed year (+40-50lbs) has been super important for reaching my goals! TRAINING- Hypetrophy glute training!! Some of my favourite exercises are hip thrusts, walking lunges, cable kickbacks and split squats! Training them all in the 8-12rep range, ideal for building muscle. If you can walk after, kill your glutes harder ;) REST- Your body doesn't grown when you're training, it grows when your body is recovering from your workouts! This means rest is just as important as training. Your body needs adequate rest time! Supplements I take: @womensbest BCAAs and protein! #womensbest A post shared by Mackenzie Forbes (@kenziefitness_) on Jan 10, 2017 at 4:07pm PST 4 / 13 5 "Sometimes the number on the scale is the most useless way of tracking progress, so don't let it control your life." gaining weight is THE COOLEST 🍑‼️ (losing weight and maintaining weight are also equally cool ✨) if you want to be strong / get an insta booty / build muscle, in a lot of circumstances this means gaining weight🆘 sometimes the number on the scale is the most useless way of tracking progress so don't let it control your life ‼️ also if you're wanting to lose a lot of weight through lifting heavy, you'll probably not see the scale going down as fast as you like but 1lb fat takes up more volume than 1lb of muscle (so progress photos / measurements are key🔑) • stay motivated, train hard and smart - you'll make progress 💜 #transformationtuesday A post shared by 🥑💪🏼🍑🏋🏽❤️☕️ (@aylish_fitness) on Jun 20, 2017 at 8:26am PDT 5 / 13 6 "Between these photos, I trained really hard, lifting heavy weights with a countless amount of reps." I swear building a butt is literally the hardest thing ever! So many pages just show you before/after photos from point A to point B but don't explain all the stages of hard work that goes in between that. I didn't just go from my "2015" photo to my last photo "2017." Between these photos, I have done 2 shreds & 1 (year long bulk)! Between these photos, I have been very consistent with my diets (the diet is different for a shred/bulk.) Between these photos, I felt like I would never make progress but kept going! Between these photos, I trained really hard lifting heavy weights with a countless amount of reps. Between these photos, I became a believer in hard work and dedication. Between these photos, I learned that time plays a huge part in seeing changes. Between these photos, I realized that I can't compare myself to others and that my transformation is great from my starting point. I want you all to know that YOUR evolution within your fitness journey is incredible too! The biggest advice I can give you is to simply keep going. Educate yourself on what it takes to cut body fat and what it takes to build lean muscle mass. The sooner you accept that they can't be done at the same time and that you need to step out that comfort zone then results will come in! ............................. A post shared by ♔Melle (@fitmelle) on Dec 26, 2017 at 11:44am PST 6 / 13 7 "Nothin but heavy weights, consistency, and lots of food." Been awhile since I've shared this, but since some of you guys are new here, here's one of my transformations!! It may seem silly to some people, but my glutes were something I was insecure about for quite some time before embarking on my fitness journey and it was the main muscle I wanted to grow (in addition to my quads heh 😬). Here's to 🍑 gains for EVERYONEEE!! Nothin but heavy weights, consistency, and lots of food. Keep it simple and remember that results are just a product of hard work 💪🏻 A post shared by Emily Jane (@emilyyjaneee) on Dec 22, 2017 at 1:32pm PST 7 / 13 8 "Stay consistent and in a few months, you'll be well on your way to having a perkier and stronger derrière." How to actually build a bum 101 🍑 Somehow I managed to go from a TEENY human to a less teeny human with a peachier peach in just over a yr. I will share with you my (not so) secrets: ➡️ AIR SQUATS WONT HELP YOU Seriously stop that strange fire hydrant thing ur doing in front of the mirror. Accept the fact that you're going to have to venture into the weight section and LIFT HEAVY (heavy for you, you don't have to be squatting 70kg straight away). 🤙🏼 You will have to learn how to pick up a barbell, how to squat, deadlift and hip thrust. Compound movements are going to be your best friend. It's not as scary as it sounds tho 🤗 Best booty exercises: Barbell hip thrusts, glute bridges, deadlifts, lunges, leg press 🏋🏼♀️ ➡️ Isolation (lighter) exercises are fabulous and should have a place in your training, but they *shouldn't* always take up the maj of your gym sessions. Aka things like kickbacks, donkey kicks, high rep squats can be rlly good supersets or finishers but they're not where the money's at ma frands 🤑 ➡️ You need to put lots of tension on your muscles & make them WORK HARD. Make your muscle realise that it needs to stop being a lil bitch and grow back BIGGER & stronger. This is why heavy weights will be your best friend (and worst enemy) 🤷🏻♀️ ➡️ Eat some damn foooood girl!! You will make minimal (if any) progress on operation POPPIN BOOTY if you're severely restricting your calories / eating lettuce leaves for the majority of your meals. Muscle growth requires FOOD 🍑 Carbs are important, don't neglect them. Also ensure you're getting in enough protein (0.8-1g per pound of body weight is the recommendation), as protein aids muscle growth. Try and get a lil in every meal you have. Even as a vegan/vegetarian! There are heaps of fabulous protein sources 😊 . Also be patient! Unfortunately (yes I'm sad too) your body won't change in a few weeks. Stay consistent and in a few months you'll be well on your way to having a perkier and stronger derrière. . 🍑*EDIT* I've expanded on this post and written a Q+A on my blog, find it on my Insta story!* 🍑🙋🏻 . Ps this was 2015 ➡️ 2017 💕 #transformationtuesday A post shared by elf (@emlouisefitness) on Aug 1, 2017 at 11:44am PDT 8 / 13 9 "Fitness should ADD to your life, not take away from it." Here's a lil hump-day transformation for you all 💁🏼🍑 It's been a while since I've done one of these but I am so proud of my progress I wanted to share it with ya'll 🙂⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ 2 years between these pictures and a LOT of learning. On the left AC and I were doing Kayla's BBG Guide (no disrespect - we learned a lot!), but I was depriving myself of lots of things, namely food and self-love ❤️. Whereas on the right I NOURISH my mind body and soul. I've learned SO much about training (which is all written down in @thegains4girlsguide !! If you know you know, or if you're curious hit the link in our bio or join the FB group). ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ Girls if you're constantly hungry and anxious about your body then it's time to think long and hard about what you're putting yourself through. Fitness should ADD to your life, not take away from it. Anyhow just gonna leave these booty gains here for you all. BIG love and thank you for the support, LP🐢⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ #TheGains4GirlsGuide #G4GG #G4GGirls . . . . . #workoutvideo #workout #workoutguide #gainingweightiscool #gymotivation #iifym #fitspo #bbguk #fitness #fitfam #ukfitfam #sweatwithkayla #girlgains #motivation #girlswholift #fitgirls #fitnessgirls #bbgprogress #fitnesstransformation #screwthescale #strongnotskinny #kaylaitsines A post shared by AC🐨 + LP🐢 (@gains4girls) on Apr 26, 2017 at 1:05pm PDT 9 / 13 10 "Girls, this is what lifting and eating does to you, so stop being terrified of them." Girls this is what lifting and eating does to you so stop being terrified of them:) Left picture was in 2015 -@ 46 kg. Right picture is today- @ 61.8kg. For those who don't know,I struggled to eat,not because I didn't wanted to put on weight ,but due to other more serious issues.I started from having one meal a day ,to eating 6 meals ,and the only way I successesed was because I lifted heavy which simply made me hungry all the time.🙈 Was difficult at first,I remember pushing food and drinking water,but it got easier.The moment I stop training,my eating appetite decreases. My main goal was always to put on mass and so I did. There is never one exercise that will magically work and grow your booty! No! I tried absolutely everything in the menu there is for growing my butt and legs and I only kept what works for me,and I always went from heavy to heavier . I know exactly what isolates gluteus,what isolates hamstrings and what quads . I hope this will inspire you to keep on growing and understand that its a slow process and results will show up once you do are dedicated and committed to succeeding. Love M ——————————————————————— TURN ON POST NOTIFICATIONS ——————————————————————— Workout&Diet plans👉🏼 millytrusca@gmail.com #thick #thickwomen #thickthighs #bulking #fitbymilly A post shared by M i l l y 🦅 (@fitbymilly) on Jan 26, 2018 at 6:27am PST 10 / 13 11 "Eating WAY more (around 2,100 calories a day) as well as lifting heavier and doing more glute isolation exercises." I get asked all the time for transformation pictures, so I had a search and this is the closest pose I could find as a comparison😋prior to Feb 2017, I had been working out 1-2 years. So what have I been doing differently recently? I have been tracking my macros with ‘MyFitnessPal’ and eating WAY more (around 2100 calories a day) as well as lifting heavier and doing more glute isolation exercises (eg. Hip thrusts, glute bridges) and having longer workouts♥️ I hope this helps and feel free to ask questions 🤗💖 A post shared by FITNESS (@taylorkayteee) on Nov 22, 2017 at 12:00pm PST 11 / 13 12 "I started eating like twice as much, tracking my macros, lifting HEAVY, and rarely doing cardio. " ❌9months ago➡️6months ago➡️now❌ #transformationtuesday for the BOOTY🍑 I've never had an ass. It was WORST before the first picture. Yaknow that Asian booty😂 then I started eating like twice as much, tracking my macros, lifting HEAVY, and rarely doing cardio. It's soooo possible to grow the butt. . . . . . . . . . . #iifym #macros #fit #fitgirls #fitness #transformation #transformationmotivation #bodybuilding #weightlifting #booty #gains #gym #gymmotivation #fitnessmotivation #workout #fitspo #lifestyle #cleaneating #strong #muscle #getfit #healthy #fitfam #determination #photooftheday #flex #girlswholift #bootyfordays #lifting A post shared by Sophy💕 (@sophyvan) on Apr 4, 2017 at 7:18am PDT 12 / 13 13 "Incorporate hip thrusters, glute bridges, cable kickbacks, banded abductions and lateral band walks into your workout routine." Someone asked me the other day how much I squat and I was like umm I don't! Squats are an amazing compound movement and should definitely not be discounted. But I hate squats so I never squat. Luckily for me, squats aren't the only exercise that grow the booty! Want to grow 🌱🍑? Incorporate hip thrusters, glute bridges, cable kickbacks, banded abductions and lateral band walks into your workout routine and watch that peach grow! If you want to know about the research behind this, you should def give @bretcontreras1 a follow and basically read everything he's ever written 🤓 Remember, results are seen with consistency, dedication and SMART work 📚 work smarter not harder peeps! PS I have started training with a new trainer and she's making me squat so don't freak out guys! 💩 A post shared by Madalin Giorgetta (@madalingiorgetta) on Sep 5, 2017 at 3:38am PDT 13 / 13 Then And NowBefore And AfterFitness InstagramsFitness TipsBum ExercisesFitness Inspiration