YOU ARE NOT BOUND BY YOUR GENTICS! THE SHAPE OF YOUR BUTT CAN BE DESIGNED AND EXECUTED THROUGH SCIENCE AND ART WITHOUT SURGERY OR NEEDLES. ALL YOU NEED IS FASCIA CHANGES, TARGETED AND ACCURATE BUTT EXERCISES AND A WHOLE LOTTA ASHLEY BLACK- NESS!
WELCOME TO YOUR NEW #HEARTBUTT!
For those of you who don’t know me very well, I have had a very long career as a fascia (connective tissue) expert in the world of rehabilitation with pro athletes, celebrities, and world influencers with 90% of my clientele being men. In the last 5 years, I developed a fascia tool which by the way, completely gets rid of cellulite (but that’s for another blog) and now my client base is 99% women. I have over half a million followers on social media and over 30k in a women’s only private, free body coaching group. It’s total mayhem ladies - y’all are crazy! But I love you and I’m so excited about this blog, because whether you are 20 or 60, in great shape or totally out of shape, this blog will teach you things you have probably never heard and empower you with the knowledge you need to intentionally change your butt!
This is the picture that started it all! (Click to see)
I was taking a pic of my booty because I had a spray tan with hilarious tan lines. I posted this unaltered, unfiltered pic on my private group (which is a mecca of booty pics in a closed group) and simply mentioned that anyone can attain a #HEARTBUTT and I haven’t heard the end of it since. I even devoted an entire radio show to the topic. Every day when I check my social media… my FasciaBlasters are asking “where is our #HEARTBUTT blog?” So beloved beeyotches…here it is! I’m gonna give you the girlfriend talk, the science, and of course the how to. We also have a 60 Day #HEARTBUTT CHALLENGE with a $1,000 cash prize, a private session with ME and a designer bathing suit to show off the best #HEARTBUTT (click here for details).
This step by step blog is about the art and science of how to achieve the #HEARTBUTT look without surgery, lasers, or needles – regardless of your natural “genetic” shape. Just so you know, genetics don’t have as much influence as we’ve been led to believe, so don’t reside yourself to having a Square, V, or Round butt, because everyone, using science, and a little elbow grease, can have the perfect, happy heart shaped butt!
… YES YOU… can have the #HEARTBUTT everyone wants!
Even booties that seem hopeless (you know who you are with that negative self-talk and skepticism) can CHANGE SHAPE with the proper information. Here are a few before and after’s to help get your mind right! Get out of your own way, let go of limiting beliefs and ASHLEY-IZE your butt!
All of these women ONLY used the FasciaBlaster®, so adding the other information will be crucial for a total butt RE-DO!
I’m going to make this very simple for you. There are 4 steps which I will explain in detail below:
#1. Fascia Release: Use the FasciaBlaster® to release the fascia that binds fat into strange shapes.
#2. Fat Lysing: Use the FasciaBlaster® to spot reduce leftover fat pockets by using the “contract technique.”
#3. Build-A-Butt:FIRE the glutes properly in glute targeted exercises to shape and fill out—not the exercise you’ve been told to do!
#4. Follow Up: Everything else you need to know from spray tans to not wearing jeans that are too tight.
Step 1: Fascia Release
Use the FasciaBlaster® to release the fascia that binds fat into strange shapes.
For those of you who don’t know what the FasciaBlaster® is, you need to get aboard the train right now! Your fascia is the connective tissue in your body that runs in sheets between the muscles and also runs like cobwebs throughout the muscles. If you haven’t been following me and you don’t know what fascia is, take a minute to watch a few videos and check out the “what is fascia” blog. Our muscles can only grow as big as the casing allows it. Fat can only take the shape of the casing that houses it. The casing IS THE FASCIA. Here’s the science behind the FasciaBlaster®
This pic is such a great representation of how severely the fascia can bind to the legs and glutes! This girl had a gorgeous booty totally impeded by fascial distortion (If you haven’t seen how fascia distorts,this cellulite video gives and good visual to the concept). If you haven’t figured it out yet, the FasciaBlaster® completely eradicates all cellulite! But that’s for another blog. To read about the 4 types of cellulite click HERE
Girlfriend Talk: Ladies…how INSANE is it that we didn’t know this information? This is like the holy grail of booty knowledge! Fascia release opens the door for us to chose our SHAPE! It also gives us a tool – literally – to get RID of lumps and bumps without HAVING to get super lean (unless that is part of your journey and preference).
I used to be below 12% body fat and was ripped, but now as I get older and busier, I want a little more curve and softness – but it’s my choice – and yours! Ladies, for real – I want YOU to choose your booty size … this is a VERY personal choice! This blog is going to help you “Build a Butt” like Build a Bear – you can hand select exactly what YOU want, and there is no societal right or wrong, just you feeling good – that’s it! EMPOWERMENT and CONFIDENCE!
Science Girl: The gluteal muscles are bisected by several lines of fascia.
The Superficial Back Line
The Spiral Line
The Functional Line
The Lateral Line
And a little bit more loosely – the Deep Anterior Line
Remember that the fascia runs in layers and is also connected THROUGH the muscles and it can stick together at the surface or create huge lumps, bumps and divots. The fascia can also create pockets that trap the fat or muscles into pouches, like saddlebags or love handles. This causes the decreased neural connection and can lead towards pain and dysfunction. It is through fascial release, and sometimes muscle contracture release that the anatomy can take on its natural and most “ready to condition” state. The studies below link fascial adhesions to impaired muscle growth.
1. Hip abductor muscle volume in hip osteoarthritis and matched controls
Ok my sisters, here’s how you do it. Please consider that not everyone is shaped the same, so if your fascia is not trapped or adhered then you may not need these techniques.
A good measure of whether or not you need them is whether or not it hurts. Usually bound tissue hurts. Most of the time it feels like a big chunk that might break down into smaller chunks first. It may feel hard and then feel melted afterwards. Some people get a result in one session and others with more stubborn fascia may take months. It all depends on the condition of your fascia and how deep the layers are adhered.
As you saw in the science girl section, fascia can be as deep as the bones, so you may have to seriously blast like crazy, or it could be just a bit at the surface. Either way DO NOT GET DISCOURAGED, this will work for you – it works for everyone.
Here’s where to blast:
Love Handles – Some of the fat that is supposed to be in the glutes can get trapped above the pelvis. Use the FasciaBlaster® to release the love handles.
I decided to film a bunch of new videos we have so many great ones in our archives on different sizes and shapes with real time results that I’ll include at the end of this section.
What I call “High Butt” or “square butt” – Let me just say that some people like this look, so if you like your high butt, skip this step. This high butt is kind of the nemesis of the #HEARTBUTT because the fat that should sit in the lower heart might be trapped in the high butt. If you do this technique, sometimes this alone will really create a nice curve and reshape the butt alone, but I just want to make sure you are aware that the FasciaBlaster® really delivers and you need to be in TOTAL CONTROL and often looking in the mirror as you go, to make sure you do just the right amount.
Low Sides – This is where so many women have DEEP adhesions. It has to do with the demand we place on our hips without having the muscles to support what we do. Don’t worry I’ll explain how to stabilize the hips in the “Build a Butt” section. This area will bruise the most and you will have to go layer by layer and really focus on getting deeper and deeper. If I go deep on this area of my body (in part because I have hip instability) I almost always bruise. Here’s the tutorial! Circle around bruise on glute/hammy tie in)
The Glute Hammy Tie In – This technique is all about the booty lift. Having access to where your leg meets your butt is the HEAVENS GATE of booty lifting. So many great techniques for this! Search the group for user generated content or just checkout this video!
Here are some additional tutorials:
Here are the partner techniques to carve out the glute/hammie tie in.
Here’s how to FasciaBlast your booty by yourself:
Here’s another butt tutorial from a women in our group.
Here is a pic from just last week. This was from a 45 minute FasciaBlaster® session with a personal client of mine. In this pic I had only done the left side love handle and high butt. You can see the curve I carved out.
In this pic I added the same technique to on the right. You can see that I evened it out.
In this last pic I added the low sides and the glute hammy tie in and BOOM … #HEARTBUTT.
* Keep in mind, this girl has glute muscles AND booty fat, so if you have a flatter butt, then you will have to spend some time in Step 3 and Build a Butt. Also, if you are too skinny, you may need some body fat to create this look! It’s a symphony, not a single instrument!
Full-body blasting: The reason for full body blasting is that the fascia is a single unit throughout the body. In order for the entire fascia system to function fully and properly it needs to be FasciaBlasted. Because fascia is the main sensory organ, it is essential for the mind-body connection to every muscle including the glutes. Watch this video for full body techniques, and read this blog for guidelines. Also, for the science geeks, here are 2 great research papers that explains the importance of full body fascia as it relates to the messages to the brain that allows for proper function, and in our case MAXIMUM RESULTS.
Keep in mind that you are supposed to RELAX while FasciaBlasting to break up fascia. If you haven’t seen the video where I explain the difference between relaxing for fascia and contracting for fat popping, now is a good time to visit that. We are moving into the fat lysing section next. BUT… let me say this ladies…I would do 10 solid FasciaBlasting sessions with the above techniques before trying the fat lysing. What you think is FAT, might just be fascia bound tissue or jiggly muscle atrophy, so be patient and trust the process or you may accidentally shrink the butt fat you want to keep!
Here are some supplementary tutorials:
Here’s the method to break up fat cells in your abs.
Here’s how to contract your abdominals and spot reduce areas of fat.
Learn how to carve out the “V shape” in your abs.
Here’s a technique for your love handles.
Step 2: Fat Lysing
Use the FasciaBlaster® to spot reduce left over fat pockets.
First of all ladies, I’ve been in health and fitness for 2 decades and until liposuction and cool sculpt came out, the concept of spot reducing was completely anti-science. However, with the FasciaBlaster® and contracting your muscles, you can actually lyse fat cellswhich means to pop them into little bits and excrete the fat from your body through natural processes as explained in these videos.
Also, If I were hearing about this for the first time, I would be doing a Scooby Doo … WHAT?????? This is really profound and powerful because you no longer have to reduce your entire body size to shape and sculpt those trouble areas! Now you can blast them away. Before you call BS on me, here is the scientific research that supports the concept of fat lysing as shown in clinical trials. It is hypothesized that increasing blood flow to the tissue being treated with the FasciaBlaster® causes an increased in lysosomal enzymes. These are the enzymes that break down or lyse cells based on the research previous links.
The FasciaBlaster® works similarly to CoolSculpt in terms of spot reducing. The FasciaBlaster® just does it faster, cheaper and more effectively.
Girlfriend Talk: Guuuuuuuuurrrrrl! Here is your opportunity to get rid of that “one spot” that we all have, where we say “I just hate my ___”! I personally love the discovery of this technique in my own body because never before had I been able to get rid of the little fat pockets just below my glutes. Whether you have a kangaroo pooch, saddlebags, bat wings, turkey neck or whatever you dislike about your body, you now have the power to change it in a relatively short amount of time with this revolutionary technique. It’s like liposuction without surgery!
Also, something I’m very passionate about is that women tend to starve themselves trying to get rid of these last little spots on their bodies. Ladies STOP THE MADNESS! You don’t have to be “LA skinny” to have a hot #HEARTBUTT!
Science Girl: Fat lysing is really nothing new. The medical community has been doing this for years and years. Any plastic surgeon will tell you that they lyse the fat cells via chemical injections before liposuction because it gives a cleaner suck.
Another growing trend is the idea of killing off fat cells through freezing. The cells actually die, then you have to wait for them to be moved out of the body. There are also a lot of people, including me, that are selling products that have a thermogenic effect which actually breaks down fat cells. Thermogenesis is the process by which exercise reduces fat. My Blaster Oil targets the beige fat cellsand is just another way to target fat naturally. I worked on the formula for over a year and I think the Blaster Oil is the perfect complement to the other fat reducing techniques I’m providing you.
All of this has existed, but no one has thought of fat lysing externally on the body WITHOUT invasive procedures by doing what the FasciaBlaster® does.
The FasciaBlaster® physically breaks down fat cells and stimulates expeditious removal. This is not merely my opinion. This is supported by study after study. If you’re a nerdy geek like me, here are some links to a few:
This study states that the materials in the blood that are being sent to the tissue have the ability to change the connective tissue.
Anywhere you have fat, you CONTRACT the muscle and FasciaBlast the area. Here are corresponding videos for fat lysing to achieve a #HEARTBUTT:
Here’s how to blast FAT & “cellulite” from your legs – the contract & burst method!
Love Handles – To contract the love handles, lay on your side and do a side crunch and blast as shown in this video.
What I call “High Butt” – (If you like your high butt, skip this step.) Get into quadra-peg position. Extend leg to contract glutes, singlehandedly blast the high part of your butt as seen in this video.
Low sides – Use same technique as High Butt, blast the outside of the leg where the leg meets the glute just below the #HEARTBUTT on the side. OR lay on your side and clam.
The Glute Hammy Tie In – Sit with leg bent and propped up. Press heal down to contract the hamstring. Blast. Or lay on your back with your foot against the wall.
This technique is all about the booty lift. Having access to where your leg meets your butt is the HEAVENS GATE of booty lifting. There are so many great techniques for this! Search the group for user generated content or just checkout these videos!
DISCLAIMER: HERE’S THE DEAL LADIES: IF you don’t have actual fat in these areas, DO NOT use this technique. The FasciaBlaster® is the closest thing to a magic wand that you can get. Do a little at a time because once it’s gone, it’s gone for good!
Step 3: Build A Butt
Actually FIRE the glutes properly in glute-targeted exercises.
Every single website that talks about butt toning promotes glute exercises like the squat, lunge, step up, pelvic thrust, the Jane Fonda doggie style thing, etc. I don’t have issues with any of these exercises, but if you are doing them you will NOT get results if your glute muscles are NOT firing due to:
1. Fascia strangling them
2. Loss of access due to bad biomechanics
3. Other muscles (such as the quads) that take over
4. Not enough food or protein to build muscle
5. Improper position of the pelvis
YOU ARE COMPLETELY WASTING YOUR TIME TRYING TO BUILD A BUTT IF YOU DON’T TARGET THE GLUTE MUSCLE SPECIFICALLY AND ISOLATED.
Girlfriend Talk: Ladies, 90% or more of the fitness professionals, models, actresses, and regular gals that I have worked with over the past 20+ years know everything there is to know about training except when it comes to the butt. For instance, did you know that there are actually 9 gluteal muscles? Four on the top, five underneath; and even in the health and fitness world, it is debatable which are actually glute muscles. In addition, no anatomy book focuses on intentionally contracting the fascia lines, which I described at the beginning of this blog, but fascia has as much contractive force as the muscles and we’ve completely omitted it as a society!
It’s not important that you know the names of all the muscles or the fascia lines and what they do, because I’m going to spoon feed it to you. Just be aware there is a lot of science behind this and I’ll talk more about it in the science section. The key to growing a muscle is flushing as much blood into it as you can so that the actual cell will enlarge. Doing exercises like squats or lunges flushes blood to OTHER muscles, which means you aren’t targeting the butt. The goal is to target as much activity and blood flow to the lower booty so you can have the shape that you want! I know this is the girlfriend talk section but here is the science on how a muscle grows.
Science Girl: The unarguable larger muscles are the gluteus maximus, gluteus medius, gluteus minimus, and Tensor Fascia Lata (TFL). These are the ones that give the butt the most shape. The underlying muscles are Piriformis, Obturator Internus, Obturator Externus, the Gemelli and the last one: Quadratus Femoris. These are more for stability of the hip. We don’t want to ignore them but they are less important for the shaping of the #HEARTBUTT. I want to focus on the top 4 booty shaping exercises. Also science girls, keep in mind that if the fascia is restricted anywhere in the long lines that run throughout the body it can shut down the glutes. Any compensatory movement, such as tipping the pelvis, turning the hip out, or leveraging body weight can interfere with the firing of the glutes.
Here are the links to several studies that show how fascia can contribute to gluteal atrophy.
- Functional Aspects of the Abductor Muscles of the Hip
- Hip abductor muscle volume in hip osteoarthritis and matched controls.
- Gluteal fibrosis
Also, science girls keep in mind that fascia is the main sensory organ, so in terms of the mind body connection, you have to have full body healthy fascia to have glute access. Simply put, you have to FasciaBlast your whole body to get the #HEARTBUTT!
HOW TO: It’s all about isolating.
1. Glute Maximus: Largest and most superficial, giving the butt shape Attachments: Originates from the gluteal (posterior) surface of the ilium, sacrum and coccyx. It slopes across the buttock at a 45-degree angle, then inserts into the iliotibial tract and greater trochanter of the femur. Watch this video for options on how to target the glute maximus.
2. Gluteus Medius: Fan shaped and lies in-between max and min Innervation: Inferior gluteal nerve. Watch this video for options on how to target the Gluteus Medius.
3. Glute Minimus: Deepest and smallest of superficial glute muscles Innervation: Superior gluteal nerve. Watch this video for options on how to target the Glute Minimus.
4. Tensor Fascia Lata (TFL): functions to tighten the fascia lata, and so abducts and medially rotates the lower limb. Watch this video for options on how to target the TFL.
Perform These Exercises:
3-5x a week
*** As a side note ladies, if you want NO GUESSWORK in your training, learn the proper techniques for movement in my Inner Core Exercise DVDs (ICE Foundation DVDs) and the knowledge will translate to all exercise and movement. Here are a few sample exercisesfrom the series that you can incorporate, and you can purchase the full DVD kit here.
Don’t forget posture! It is so important that the pelvis stays in a neutral position as defined in this live feed video I did with my friend Joanna, because you will activate your glutes in natural movements such as walking.
It’s also important that you actually have the ability to keep your pelvis in a neutral position while you extend your leg behind you, and in order to have this range of motion it’s extremely important to have your hip flexors open. Here is a technique to open the hip flexorswith the FasciaBlaster® and here is my favorite technique to stretch. You can do these several times a day! Eventually you will need your hips pulled out – watch this video for a tutorial!
It’s also super important to understand that what you’re eating affects your ability to build muscle. Diet is another blog, and if you chose to go the Build a Butt route, you will want to do the 300 calorie meal options in this blog and MINIMIZE the cardio to NOT burn the calories needed to build muscle.
At the end of the day, having your glutes work FOR you instead of against you in terms of creating a #HEARTBUTT is really a symphony of intentional glute activation, proper posture, and healthy fascia and food! Can you hear the music!?
Step 4: The Rest of the Story
Everything else you need to know from spray tans to not wearing jeans that are too tight
Aside from the quality of your fascia and all the things that we can do to develop the glutes, there are a few other factors that enhance the shape and appearance of your #HEARTBUTT such as spray tanning and wearing the right clothing.
1. Don’t jack up your fascia! Staying biomechanically fit and structurally sound is the first key to keeping your fascia healthy. Revisit the posture live feed and here is how I explain to use proper mechanics on an elliptical and the no brainer option is my ICE Foundations DVDs.
2. Don’t wear clothes that are too tight! Anytime that you wear something restrictive like low rise jeans that create muffin top, corset/waist trainers or even spanks, it can actually cause the fascia to create permanent dents where the clothing pulls in. Here are some examples of women whose clothes were so tight that the button actually left a dent in the lower stomach or permanent muffin top. This is more common than you think!
3. Beyond the clothing, be aware of how you sit and stand. The way you sit, stand, drive etc. creates rolls and folds! If you have a sway back, the fascia will eventually stick in that position. This video shows a live demo of this. Anytime you repeatedly are in a position, your body can actually tack you into that position. And by tack, I mean the fascia can stick you there like duct tape.
4. Tanning: I found this interesting video from a spray tan artist who did the Kardashian’s butts, and I wanted to share it with you. In general, spray tanning gives you a nice glow and tends to make you look skinnier and healthier (if you want to prance around in a thong, this is a good idea!).
5. Skincare: I created two products that go 100% with this process! My Blaster Oil has a thermogenic quality that burns up fat. My After Blaster Cream has a skin tightener with arnica to reduce pain and swelling. Last but not least, with tight skin the main thing that makes the skin look good is blood supply from the inside which is what the FasciaBlaster® does because the blood carries collagen and elastin to the skin cells. Hit it from the outside in, and the inside out!!
6. One of the biggest factors of healthy fascia is hydration. The fascia is filled with fluid and responds positively to hydration. I am hardcore and recommend working up to drinking a gallon of water a day.
7. Nutrition, stress and sleep also affect the body’s ability to condition and the quality of the fascia. One of my favorite radio showswas with my friend Dr. Rakowski who is amazing at explaining these concepts! Revisit this show and you will learn a lot about immediate things you can do to impact your health AND your #HEARTBUTT!
So ladies, let the butt shaping begin! I’m sure you are plenty motivated and excited about this process, but for added incentive…
We’re running a 60 Day Challenge to get the coveted Heart Shaped Butt!! Who’s in?
I want YOU to SUBMIT YOUR BEFORE VIDEO NOW showing your current starting point and explaining your goals. The video can be posted in the FasciaBlasters group with the #HeartButtChallenge hashtag, OR emailed to marketing@AshleyBlackGuru.com OR sent via messenger to my Ashley Black Guru page (90 sec videos max).
Then I want your 1 month check-in video showing your progress and talking about what you’ve been doing to get dat booty poppin.
In August (60 days from the launch of the blog) we’ll let you know when to submit your 60 day #HeartButtChallenge video and we will pick ONE lucky winner to be featured on my Heart Shaped Booty Blog AND receive:
✓ $1,000 CA$H
✓ FREE Personal Session with Ashley Black
✓ FREE Luxurious Celebrity Swimsuit
Ready …. set … GO!!!!!!
IF YOU MISSED IT here’s the recording of my LIVE Billionaire Healthcare radio show “HEART SHAPED BUTT”!
You can also listen to the live feed + post show live Q&A here (group members only)!