A woman who transformed her body, turning her flat bottom into a Kardashian-style booty without even doing a single squat, has revealed her gym technique.
Destiny Stephens, 21, from Ontario, Canada started working out five years ago in an attempt to reduce her anxiety.
And although she’d done gymnastics as a child and played on her high school’s volleyball team, she’d never workout out at a gym or tried weightlifting.
Booty: Destiny Stephens, 21, from Ontario, Canada, has revealed how she transformed her flat bottom into a Kardashian-style ‘bubble butt’ without doing a single squat
Confused: A former gymnast and volleyball player, Destiny had no experience of weight-lifting and initially started working out three times per week, pictured left in 2012 and right in 2018
More is more: When she upped her workouts to six times per week and changed her diet she started to see real results
Foodie: She now makes sure she eats four high protein, moderate carb meals per day and focuses on exercises for her glutes four times per week
‘It started off by going to the gym a couple days a week, and learning how to use the machines and trying different exercises,’ she explained on her Instagram page.
‘I wasn’t following any meals plans, I ate whatever I want but I was starting slow by going to the gym!’
However, in the last two years, Destiny admits the gym has become ‘my whole entire life’ and as she now works as a personal trainers, works out one to two times a day, six to seven days per week.
‘I’m still learning every single day how to better myself and help others! I can’t stress it enough how consistency and patience is key,’ she explained.
In 2015, Destiny graduated high school and although she planned on studying dental hygiene, decided to pursue a career in fitness instead.
After getting her personal training certification from CanFitPro, a Canadian fitness education company, Destiny learned how to target specific muscles and came up with a workout routine that would sculpt her abs and give her the rounded butt she wanted.
And although she was impatient at first and wanted her body to ‘change overnight’, she has since learned to ‘trust the process’.
Lifestyle: In 2015, Destiny graduated high school and although she planned on studying dental hygiene, decided to pursue a career in fitness instead
Pro: After getting her personal training certification from CanFitPro, a Canadian fitness education company, Destiny learned how to target specific muscles
DIY: She came up with the workout routine that would sculpt her abs and give her the rounded butt she wanted
Trust: And although she was impatient at first and wanted her body to ‘change overnight’, she has since learned to ‘trust the process’
However, she also shared that changing her diet was key and it wasn’t until she started tracking her macros that she started to see results: ‘I hit a point where I was working out everyday and eating what I want and wasn’t seeing the results I was looking for… until I changed my diet, within a couple months I was seeing amazing results!’
‘Diet is the game changer 100%!! You got this! Believe in yourself and put in the work,’ she added.
In 2016 she signed up for a bikini competition that was three weeks away so had to up her game significantly as competitors usually train for 12-16 weeks and found that by swapping out carbs for protein, she was able to reduce her body fat significantly.
However, after her bikini competition, she decided she wanted to grow her butt even more so started to incorporate more food into her diet by not restricting carbs or calorie counting.
Speaking to Cosmopolitan, she detailed that she now eats four meals per day made up of a protein shake or a fruit and yogurt smoothie for breakfast plus three servings of chicken, vegetables and a source of complex carbohydrate like sweet potato or brown rice (covered in hot sauce) throughout the day.
She also has an additional protein shake after her workout if she’s craving something sweet.
Gym bunny: Destiny works her legs and glutes four times per week and does specific exercises to grow her booty
Alternative method: As she can’t do squats because of an old gymnastics injury, she grew her butt doing split squats and lunges instead
Heavy duty: She uses heavy barbells to help her target her glutes
‘I have no problem with eating the same thing every day,’ she said.
At weekends, Destiny allows herself one to two cheat meals while eating out.
However, she also admitted that her butt isn’t just down to diet alone and she focused on exercises that target that specific area four days a week.
On the other days she focuses on other parts of her body and twice a week, she does high-intensity interval training (HIIT) sessions for cardio.
However, the one exercise she never does is squats because of an old gymnastics injury.
Instead Destiny focuses on other butt building maneuvers including using a resistance band to perform a series of exercises that work her glutes, followed by barbell hip thrusts, split squats, lunge kickbacks and deadlifts.
And although she’s committed to her routine and frequently posts revealing pictures of her pert posterior online, insists she isn’t motivated by her looks.
‘I go to the gym mainly because it’s my happy place. It’s a lifestyle and commitment to myself,’ she said.
How to build a ‘bubble butt’ without doing any squats
Destiny performs the following two-part sequence four times per week along with two HIIT sessions for cardio
Wearing a resistance band above the knees, do four sets of 20 reps of:
- side-to-side steps
- hip thrusts
- single-leg glute bridges
Do three sets of 12-15 reps of:
- barbell hip thrusts
- cable kickbacks
- step-ups with overhead cable grip
- rear foot elevated dumbbell split squats
- barbell walking lunge kickbacks
- stiff leg dumbbell deadlifts
HIIT for cardio
Do five sets of 15 reps of each exercise without breaks
- Kettlebell swings
- Alternate side dumbbell plank rows
- Step ups (both sides)
- Mountain climbers
- Dumbbell forward lunges