YOU ARE NOT BOUND BY YOUR GENETICS!
You CAN design and shape your butt by addressing the fascia, using targeted glute exercises! This article will teach you things you’ve probably never heard of or done that can help you achieve the booty of your dreams! I’ll give you the #ScienceGirl insight, “Girlfriend Talk,” and of course, the “How To.”
First things first, evaluate what you’re working with!
The reason this is important is because looking in the mirror and evaluating what areas you want to smooth out, reduce in size, or build with targeted glute exercises will help you set clear goals. Is your lower back “fascia bound” and creating a square shape? Do you have extra volume on the top or sides of your glutes that you want to reshape? Is the bottom of your booty “dropping” or weakened from tight fascia and lack of muscle access?
Identifying your starting point and goals will help you create a strategy to address the things you want to change. How exciting!
Use the FasciaBlaster® to help release the tight fascia that’s binding fat into strange shapes and fat pockets and keeping your muscles from properly activating.
Use targeted glute exercises to help condition and fill out the glutes (not the exercises you’ve been told to do!).
Nutrition, hydration, posture, stretching, and other factors that affect your fascia and #HeartButt.
STEP #1: FASCIA RELEASE
Fascia is the connective tissue that runs through your whole body like a cobweb, encasing and enveloping every joint, muscle, organ, and system of the body. If your fascia is unhealthy and tight, it compresses the underlying structures and muscles causing tension and restriction and inhibiting your muscles from properly functioning. It also traps the fat into stubborn pockets that form your “trouble areas.”
This picture helps represent how severely fascial distortions can bind to the legs and glutes! This girl “uncovered” a gorgeous booty that was totally impeded by fascial distortions ( read this for more info on how fascial adhesions affect the skin’s appearance).
Ladies … how INSANE is it that you could be busting your butt dieting and working out and be held back by this unknown culprit? Addressing the fascia gives you the upper hand in improving the shape and function of your body WITHOUT crash diets, drugs, or surgery! With this knowledge you’ll be empowered to change your shape the way YOU want it to be in a natural, healthy way!
After evaluating your shape, it’s important to evaluate the condition of your fascia. If an area is sensitive to the touch or to FasciaBlasting, that’s a good indicator that you have fascial adhesions in that area and need to ease into FasciaBlaster® treatments to open and loosen the tight fascia a little at a time.
If your tissue isn’t sensitive but you have stubborn “chunky areas,” you’ll need to focus on releasing that area little by little and go through the process of breaking down the big chunks into little “gravely” chunks, then smoothing out the gravel! This process can take time depending on the condition of your fascia, your lifestyle, and your goals, so please be realistic about your starting point and goals! Just DON’T get discouraged! This process has worked for so many like you, and with time and commitment, you’ll soon be rocking the booty of your dreams! #Goals
Release the fascia that’s binding the fat just above the pelvis.
* 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 areas might be trapped in the high butt. If you do this technique, sometimes this alone will create nice curves and reshape the butt. Remember: you’re in control, so make sure you hit the right areas!
This is where so many women have DEEP adhesions because of the demand we place on our hips without having the muscles to support our movements.
This technique is all about the booty lift! Having muscle access where your leg meets your butt is the HEAVEN’S GATE of booty lifting.
The fascial system runs all throughout the body and operates as an interconnected unit. In order for the entire fascia system to function properly, it needs constant maintenance. Don't skip your full-body FasciaBlasting sessions!
Fascia is also the main sensory organ and communication system with the brain and nervous system. It’s essential for the mind-body connection to every muscle - including the glutes . If the fascia is restricted anywhere throughout the body, it can clamp down and compress the muscles and prohibit them from properly activating.
STEP #2: BUILD-A-BUTT
Most “butt toning” programs promote exercises like squats, lunges, step ups, or the side-leg-lift-fire-hydrant thing. It’s not that these exercises are “bad,” it’s just that there are more targeted ways to isolate and activate the glute muscles. In addition, they don’t focus on how the fascia affect your muscle performance.
If you’ve been working out to build a butt and NOT getting the results you want, it’s likely due to one or more of these factors:
1. Tight, distorted fascia compressing your muscles
2. Bad body mechanics interfering with the proper muscle isolation and contraction
3. Other muscles are compensating (i.e. your quads contract instead of your glutes)
4. You’re lacking the proper nutrition to build muscle
Did you know that there are 9 gluteal muscles? 4 on the top and 5 underneath.
The larger muscles that help shape the butt are the gluteus maximus, gluteus medius, gluteus minimus, and Tensor Fascia Lata (TFL). The underlying 5 muscles are important for hip stability, but they are less important for the shaping of your #HeartButt, so we’ll focus on the 4 larger muscles. The goal is to properly isolate and condition the glute muscles so you can sculpt the booty shape you want!
It's all about isolating and squeezing!
The largest and most superficial muscle that gives the butt shape.
Lies underneath the Gluteus Maximus and on top of the Gluteus Minimus.
The deepest and smallest of the superficial glute muscles.
The TFL works synergistically with the glute medius and minimus and is an important aspect of movement patterns and sculpting your #HeartButt.
STEP #3: LIFESTYLE
Everything from posture and nutrition to spray tans and not wearing clothing that’s too tight can affect your fascia!
1. Posture and Biomechanics
Your biomechanics - or the way you stand, sit, walk, sleep, and move - can create rolls and folds! Anytime you’re repeatedly in a position, your fascia will start to stick and tack you in that position like duct tape! Use this technique to practice proper posture and maintain it throughout your daily activities.
Stretching helps the fascia decompress and lengthen, which helps improve your results!
3. Nutrition and hydration
A wholesome, nutritious diet and staying hydrated are imperative for healthy fascia. Along with drinking plenty of water, I also recommend adding electrolytes* to your hydration regimen to ensure you’re taking in the proper minerals that help push hydration to the cells.
* Before adding any supplements, please check with your trusted specialist on what is right for your situation.
4. Don't wear clothes that are too tight
Anytime you wear something restrictive (low rise jeans that create a muffin top, tight underwear, corsets, waist trainers or spanks, etc.), it can actually cause the fascia to create permanent dents where the clothing pulls in. Here’s an example of a 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!
My Blaster Oil® has a thermogenic quality that helps burn fat and reduce the look of cellulite, and the After Blaster Cream™ has arnica for improved recovery.
Ladies, let the butt shaping begin!
I’m sure you're motivated and excited about this process, but for added incentive, check out these before and after pictures from our users!
To see more incredible results and learn more about the challenge, join “ FasciaBlasters” - our women’s only private Facebook group!
#1 Bestselling Author and TEDx speaker Ashley Black explains the difference in the FasciaBlaster® tools!
If you could only have one, start with the original FasciaBlaster® designed to reach every area of your body.
The Mini1™ has a handle, one claw, and a Nugget tip which allows for smooth transitioning between FasciaBlasting and trigger point therapy, including hard-to-reach areas in your traps, neck, upper back, deltoids, lower leg, and inner thighs. You can take it in your purse or carry-on, and it's the perfect travel companion!
The Mini 2™ is our most versatile tool yet, and a must-have for FasciaBlaster® users! You can deploy all the techniques of the FasciaBlaster® in hard to reach areas such as the inner thighs, neck, and arms. The pointy tips allow for trigger point therapy for stubborn adhesions. It's perfect for travel and "on the go" FasciaBlasting sessions.
The FaceBlaster™ is a unique design with 3 tiny, dainty claws that employ the same benefits of the FasciaBlaster® for smaller, delicate areas. It was specifically designed for the face and can help release tension, fascial adhesions, and tightness between the smallest joints and bones in the hands, feet, and neck.
The MasterBlaster™ is a great prep tool for beginners, but as the fascia begins to open, it becomes the ultimate advanced tool. Like a fine-tooth comb for tangled fascia, the MasterBlaster™ combines the detailed approach of the FaceBlaster™ with the reach and leverage of the original FasciaBlaster® for ultimate coverage.