<p style="text-align: justify;">The most I ever squat and deadlift was 135lbs and my thighs started to bulge and had a hard time fitting into jeans. I also injured myself and I decided to step back and change my training into High Intensity Interval Training (H.I.I.T.) and plyometrics. That fixed the problem for me. Although lots of women have been asking me the same question lately and I decided to do a research on that topic.</p>

<h3 style="text-align: center;">Can you get a toned round butt without growing your legs?</h3>
<p style="text-align: justify;"><a href="http://www.choose2be.ca/wp-content/uploads/2016/10/Squat-they-work-1.jpg"><img class="alignright wp-image-1288 size-medium" src="http://www.choose2be.ca/wp-content/uploads/2016/10/Squat-they-work-1-300x300.jpg" alt="butt - rounder butt- weight training Nanaimo - Personal training Nanaimo - body sculpt Nanaimo " width="300" height="300" /></a>Women have a hormone called estrogen, which is responsible for fat deposit especially around hips, thigh and butt. It makes it harder for women to have lean lower body. I found out that women leg lean out at about 18% fat. To lower your body fat you have to focus on a good diet, cardiovascular fitness and increasing overall body mass; more muscle equals burning more calories.</p>
<p style="text-align: justify;">A reason for bigger thighs is genetic. Depending what muscle fibers you have and which you activate with your training. Type 2 is more common in sprinters and power athletes and Type 1 are found in endurance athletes. Muscular legs mean more toned thighs that are probably larger. You might need to rethink your workout strategy.</p>
<p style="text-align: justify;"><a href="http://www.choose2be.ca/wp-content/uploads/2016/10/Squat-they-work.jpg"><img class="alignright wp-image-1290 size-full" src="http://www.choose2be.ca/wp-content/uploads/2016/10/Squat-they-work.jpg" alt="butt - rounder butt- weight training Nanaimo - Personal training Nanaimo - body sculpt Nanaimo " width="236" height="236" /></a>If you want to have a nice round butt you need to get stronger. You can’t have a round booty without increasing your strength. The main exercise you should prioritize for lower body is the squat. There are a few options left regarding exercises that won’t strain the quadriceps and hamstrings but have more focus on gluteus muscles.</p>
<p style="text-align: justify;">For example:</p>

<ul>
 	<li>Barbell glute bridges: if you want to have a round butt you need to grow muscle mass by going heavy. How heavy? I tried out 135 lbs the other day and found it challenging but not enough. You have to open your mind to even heavier. Make sure you have a smooth temps and pause at the top of the movement to squeeze the glutes.</li>
 	<li>American deadlift to activate the glutes</li>
 	<li>Kettlebell swing, making sure to squeeze the glutes with every repetition and go for at least 30 lbs.</li>
 	<li>Single leg foot elevated hip trust or bridge.<a href="http://www.choose2be.ca/wp-content/uploads/2016/10/Lyzabeth-156retb.jpg"><img class="alignright wp-image-1291 size-medium" src="http://www.choose2be.ca/wp-content/uploads/2016/10/Lyzabeth-156retb-200x300.jpg" alt="butt - rounder butt- weight training Nanaimo - Personal training Nanaimo - body sculpt Nanaimo " width="200" height="300" /></a></li>
</ul>
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