Wednesday, 7 January 2015

My Favourite Bootybuilding Workout Exercises

Hello Lovelies,

In terms of my fitness successes my biggest have been my glutes. I enjoy training my glutes and often get asked how I train them, so I thought I would write a blog post about my favourite Booty Building Exercises. You can incorporate any of these exercises into your normal workout or just do them all together as a glutes focused workout. 

The first exercise is Walking Lunges

Lunges work your whole legs not just your glutes but I like doing walking lunges as a warm up as it gets your heart rate going too. To add intensity you can hold dumbbells in your hands while doing the exercise. Make sure your knee at the front does not go over your toes.

Next up are Weighted Hip Raises.

These are one of my all-time favourite exercises and it really works those glutes! Make sure you do this exercise slow and controlled, remember you are working your muscles while you are moving up AND down.

Next are Bulgarian Split Squats

I like the burn of these – let’s just say you’ll feel your butt the next day, especially if you do these with dumbbells in your hands. Place your back leg on a bench or chair, while having most of your weight on the front foot. Then in a controlled movement move down and back up. Don't forget to work both legs, obviously! 

Sumo Squats!

 When it comes to squats I like doing sumo squats as they focus more on the glutes. Your legs should be slightly wider than for normal squats with your feet pointing outwards slightly. Add weights to these too if you can! 

Next are Kick Backs.

These are easy to do at home or can be done at the gym on a machine with extra weight. If you are doing these at home remember to do them slowly on your way up as well as down – you use your muscles both ways!

And last but not least are Stiff Leg Deadlifts.

This is a compound exercises which means it works many muscles in your body – but there is a focus on glutes and hamstrings! Remember to keep your legs a little bent; you don’t want to lock your knees as this can cause injuries.

Try doing 10-12 reps and 3-4 sets of each exercise and let me know what you think!



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