What I Learnt From Building An Hourglass Figure

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There are a lot of people out there that will tell you to be happy with the body you were given. Genetics play a huge role in how we look, BUT, if you are willing to work hard, you can take huge steps towards achieving the body of your dreams! It’s no surprise that my favorite feature of the female body is the booty, and there is so so much you can do in your training to really help you to create the perfect peach!


It all starts with a bit of science!

This may come as a surprise, but your peach is actually made up of three separate muscles - the gluteus medius, the gluteus minimus and the largest of the three, the gluteus maximus. And if you want to achieve a jaw-dropping behind, you need to do make sure you are doing exercises that work all three of these muscles.

Favorite Exercises 


Squats are one of my all-time fave glute exercises, and I love that there are so many variations to do. By changing things up slightly you can target different areas of your glutes and lower body, helping to create a well-rounded, shapely booty.

Hip Thrusts

Barbell hip thrusts are a must if you want to grow your glutes, but you can perform hip thrusts with almost any kind of weight. You can also use my Booty Band if you want to add a little extra resistance.

Glute Bridge

These are great for really isolating your glutes and can also be performed with a Booty Band to take things up a notch.


DLs are should be a core component of every person’s training program, even if they aren’t worried about growing their booty. They don’t just work the glutes, they develop the whole posterior chain, which helps to create contour and shape down the back of the body and ultimately helping to make that booty pop!

A few more key exercises in glute growth include step ups, step downs, good mornings, lunges- all of which can help to further shape the glutes and the surrounding muscles and areas, to really emphasize your behind. You may be tempted to simply train glutes day in and day out, but don’t forget to give those muscles ample recovery time, or you will actually be undermining your glute growth! I recommend training lower body around 3 times a week, however, with increased training experience, you can increase this.

It's not just about the booty

You might be surprised to hear me say that growing a beautiful behind takes more than squats. In fact, the thing that makes a show-stopping booty is actually the attention you pay to the rest of your body too. Creating an hourglass shape requires the development of curves that start with your upper body and work all the way down to your calves. So in order to really make that booty stand out, you actually need to pay attention to training ALL of your muscle groups and getting them strong and toned.

Booty On The Beach

Get Activated!

When training your glutes, you can really amp up the effectiveness of your session by adding in some glute activation work. The best time to do this is after your warm up jog, but before you get into the body of our session. Glute activation will ensure you are getting maximum recruitment when you train your peach, which is a core component in booty growth.

My favorite glute activation exercises include:

1. Banded Fire Hydrants

2. Banded Donkey Kicks

3. Banded Kickbacks

4. Banded Side Lying Leg Raises

5. Booty Band Crab Walks

Try adding a few rounds of 3 of the above exercises into your next lower body or glute session, and see if you feel an extra burn throughout your workout!

If you’re ready to take your training to the next level and really commit to building your ideal body, I’ve got you! I’ve created my Booty Builder Programs to get you into shape. If you need a little more info, feel free to get in touch with my amazing team at support@workoutsbykatya.com.

Ultimately, you are capable of achieving anything you set your mind to! If you are willing to put in consistent effort in the gym, then you too can have the body of your dreams. I believe in you babies!


Katya xx

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