But your backside is deceptively difficult to train. For starters, many women suffer from "gluteal amnesia," a condition in which the glute muscles act like...well, like lazy asses. Due to the hours we sit behind desks and in front of screens—and compounded by inadequate training—the glute muscles eventually sit back on their haunches and let the hamstrings and lower-back muscles take over their main job of extending the hips and rotating our femurs in their sockets. Over time, this can lead to back, hip, or knee pain—as well as a severe case of pancake butt.
What makes it worse? Women's physiological propensity to gain more body fat in their lower half. During puberty, the changes in a woman's hormones regulate the anatomical location of body-fat deposits, says Brad Pilon, cocreator of Venus Index, a workout system based on the relationship between health and body proportions. "The increase in estrogen levels means that less fat is deposited in the stomach and more in the butt and thighs," says Pilon.
That's one big reason that shaping up your rear end can be a total pain in the ass. "The booty is like the final frontier," says L.A.-based strength and conditioning specialist Holly Perkins. "As you reach your ultimate level of fitness, 99 percent of your body will reflect this, while the last 1 percent will linger in your glutes. The true test of a woman's commitment to strategic eating and intelligent fitness is the quality of her glutes and hamstrings."
Before you get discouraged, here's the silver lining: With this butt-kicking workout plan, you'll get extra benefits as you build a better backside. "The larger a muscle is, the more it can help you on a hormonal and body-composition level," says Perkins. Exercise plays a key role in reversing insulin resistance and increasing the activity of glucagon, a fat-burning hormone. Building buns of steel also improves metabolism, helping you burn calories at a higher rate and blast fat all over.
So go ahead—get ready to flaunt the ultimate fitness achievement: a kick-ass rear view.
Check out the workout plan here. And if you can't get enough, check out 5 ways to build a better butt using a barbell. And definitely peruse our collection of workouts to tone, tighten, and sculpt your butt. You'll love them all!