UK-based fitfluencer Emma O’Neill is the one whose amazing ass conquered hearts of 270 thousand online fans.
First, the 22-year-old uploaded her snaps showing off her curvy butt. Later followers started to sign to her because of the precious recipes of booty-building.
As we all know pumping your buttocks isn’t an art, it’s a science.
Resonance around her page appeared after she shared a post which later became one of Emma’s most-liked Instagrams ever.
Her mini-article was named “How to actually build a bum”, and it consisted of several advice. In her caption, Emma outlines how she amassed her bubble butt in a little more than a year.
“Somehow I managed to go from a teeny human to a less teeny human with a peachier peach in just over a year,” she wrote.
Her first secret concerned air squats, according to her they are useless.
“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,” she continued.
Her favourite booty exercises are barbell hip thrusts, glute bridges, deadlifts, lunges and leg press.
FULL LEG & GLUTE WORKOUT ?✨ I realised I usually only show you snippets of my leg days so here's a fully funky workout me and @livjadefit did today at @ironworksbirmingham ? Most of the exercises are videoed but some aren't so here's the whole workout written out (ps vid is sped up x2⏩): ➖Banded glute activation and stretching ✖️ Leg press warm up (50kg for 15) ✖️ Leg press (110kg for 8-10) x 3 ➖Lying hamstring curl (12 reps x2) ✖️Barbell hip thrusts (1 warm up set) 70kg for 12 (x3) with 8 second hold on last rep ➖ Superset 1: Romanian Deadlifts (SLOW reps – vid is sped up) 40kg for 8. When you bring the bar back up don't fully extend so your muscles remain under tension ✌? it burns S/S with 15 banded glute bridges (squeeze bum at top ✖️Superset 2: Single leg press (8-10 reps per leg) S/S with banded glute kickbacks (20 per leg) ????
The next part goes for isolation (lighter) exercises: “They are fabulous and should have a place in your training, but they shouldn’t always take up the maj of your gym sessions.”
“Things like kickbacks, donkey kicks, high rep squats can be really good supersets or finishers, but they’re not where the money’s at my friends.”
“You need to put lots of tension on your muscles and make them work hard. Make your muscle realise that it needs to stop being a lil bitch and grow back bigger and stronger. This is why heavy weights will be your best friend (and worst enemy).”
And the most significant part of our journey the fantastic ass: “Eat some damn food girl!!”
“You will make minimal (if any) progress on operation poppin’ booty if you’re severely restricting your calories,” Emma wrote. “Muscle growth requires food.”
Emma gets up to 50 percent of her calories from carbs like oats, bread, bagels, potatoes, rice, and pasta; and eating a little protein — like eggs, beans, or meat — at every meal.
“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.”
In conclusion, O’Neill advice to stay patient. Remember that Emma’s transformation photos were taken three years apart.
“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.
It's like I don't train anything else heh ?Booty building 101 with elf ? I know I post a lot of workouts/general derrière related content but it's cos I get the most questions about it lol ? Anyway I just wanna do a quick disclaimer abt these quick stereotypical "insta bum videos" I post, cos I know they can be misleading. Growing your glutes doesn't come from doing 100 glute cable kickbacks or weighted donkey kicks. "But elf you always post that stuff!!!" Yes I do, because I love being *creative* and playing around with specific bum-targeting moves. However I ALWAYS start my leg days with like 3 big compound movements such as deadlifts, hip thrusts, good mornings, heavy leg press, etc (I can video these if you like??) and then play around with isolating movements like this one. Going heavy and really putting strain on your muscle is the way to make it grow! ?Not air squats or light weight lunges. Sure these are fine, but if growth is your aim, only in addition to heavy lifting ?? . This move (glute pushdown?) is legit my fave non-traditional isolating bum exercise tho ? If you go heavy, so you *really* struggle to push it down after 5-6 reps you can seriously feel the burn ? I do 3 heavy sets (6ish reps) and then drop the weight and aim for 12 reps x 3 ? #elfadvicefrombali ? . I also always drink @womensbest bccas during workouts (tbf just cos tastes nice and makes me drink more), best flavour is ice tea peach ? how apt 🙂