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!
X
Debbie
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