WORKOUT #4 - ASS

December 19, 2017

WORKOUT #4 - ASS

BOOTY CHALLENGE

 

Whether your booty is so big, so beautiful, and out of this world. Or equally as cute just a bit more petite, we all want our shape to be full, round, lifted, and strong.

Remember, it takes consistency to get change!

Try adding these exercises to your existing routine for no less than 30 days to help get your glute's to the next level.

This is so exciting for me to share because I've seen the results on my own body and I can't wait to see the change on your bodies as well. We'd love for you to send us your own before and after pictures once you hit your 30 days!

 

WHAT YOU'LL NEED

Resitance bands (heavy)

10-15lb dumbbell

 

1. Dumbbell fire hydrant 

This particular exercise is extremely powerful for targeting the gluteus medius. This muscle is large and situated on the outer surface of your pelvis. To really stimulate the growth of this muscle it's best to add either a weight or ankle weight to the routine. With enough consistency, you'll definitely see your hips get fuller over time.

 

HOW TO DO IT

 

1. Get into the donkey kick position, while holding the dumbbell in between hamstrings of the left leg.

2. Now lift your left leg sideways as high as possible and hold for 2 seconds.

3. After the pause lower your leg back to the starting position and repeat for a total of 20 reps.

4. Finish the reps for the left and move on to the right leg completing another 20 reps

 

REPEAT EXERCISE 3X

 

2. Single leg bridge

Be mindful of your form on this one because you don't want your lower back doing the work here. It's very important to isolate your glute's and hips muscles to maximize your gains. 

 

HOW TO DO IT

 

1. Support your upper back on a bench while your right foot stays on the floor to support your lower body.

2. Place heavier weight on your pelvic. (I started at 20 lbs and now do 100 lbs)

3. Suspend left leg in the air.

4. Slowly brace your hips and left leg upwards and pause for 2 seconds.

5. You then slowly lower to the starting position and repeat.

6. Do 20 reps for each leg.

 

REPEAT EXERCISE X3

 

3. Ankle squat band stretches

This exercise is known to be one of the better one's to do to really help grow your hip muscles and the gluteus. For this one you'll need the resistance band to give maximum tension. 

 

HOW TO DO IT

 

1. Put the resistance band around your ankle and lower your body into the squat position.

2. Use your right foot to step sideways to produce tension during the move.

3. Then you’re going to move back to the start point with your left leg stretching the resistance band 20 reps each leg.

 

REPEAT EXERCISE X3

 

4. Thigh closes

You’ll need the resistance band again. Double up for more tension!

Whatever you do, don't quit when you start to feel the burn! That feeling is an indication that those muscles are being activated and worked. So ignore that urge to stop, and complete the required sets and reps on each side. Trust me, every gluteal muscle is going to feel this one and yes, it's tough! Good new is after a while your body will become adjusted to the burn and that's when you'll move up on resistance to get that change and strength you want.

 

HOW TO DO IT

 

1. Lie down on the floor on your left side.

2. Place the resistance band around your knees.

3. Make sure to use your left hand to support your upper body during the move.

4. Open your legs by separating your knees using your right thigh to stretch the band as tight as possible, until you feel the maximum tension. Your left knee should remain on the floor and your right knee will be facing as close to the ceiling as possible.

5. Hold the position for 1 second then slowly move back to the starting point and repeat.

6. Do 20 reps each leg.

 

REPEAT EXERCISE X3

 

As you build strength in these exercises I recommend gradually adding more weight and/or resistance bands each week. Keep in mind I am not a professional and these exercises work for me and my body type, but I am happy to continue to share with you!

 

Now go kick some ass, babes!  

 

 


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