It's getting warmer and shorts, mini skirts and bathing suits will soon be pulled from their hiding spots and back into wardrobe rotation. What better time to hit the gym then right NOW! Here are a few exercises to get your booty in shape by summer. I have attached video tutorials to help out. I'm not promising miracles, but these exercises if done correctly will help your badonkadonk.
1. Single leg dead lift with at least a 20 lb. kettle or dumbbell. Make sure to keep good posture while doing this exercise.
3 sets of 12-15 reps.
http://www.bodybuilding.com/exercises/detail/view/name/kettlebell-one-legged-deadlift
2. Full range of motion dead lift. Start off with light weight and increase the weights as you continue. To avoiid injury to your back make sure your back is flat and your drive off your heels. It helps to look at something high on a wall to keep your head up.
5 sets of 20, 15, 10, 5, 5.
http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift
3. Cable pull through. With this exercise you need to really reach through your legs get a good stretch and pop up fast, keeping your shoulders slightly rounded. Make sure not to arch your back at the top. try to keep the weight as heavy as you can without letting the cable pull you off balance.
4 sets of 20
http://www.bodybuilding.com/exercises/detail/view/name/pull-through
5. Single leg glute bridge. This exercise seems relatively easy until you hold it up at the end!
4 sets of 10, on the last one of each set squeeze your butt like you are crushing and apple and hold for 10 seconds.
http://www.bodybuilding.com/exercises/detail/view/name/single-leg-glute-bridge-
6. Back extension. With this exercise you need to adjust the machine so it hits your hip bones, this will get the exercise to hit your booty. On your way up, again SQUEEZE your cheeks like you are crushing that apple! By squeezing it will draw your body up, but do not arch at the top. Make sure to keep your shoulders rounded and really stretch at the bottom.
4 sets of 15, if you feel strong enough try it holding a kettlebell.
http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions
With each exercise you need to really SQUEEZE and CRUSH that apple, and thrust your hips, all while pulling your pelvis to your rib cage. You should feel your abs engaging with each movement as well. If you feel like you are getting a secondary ab work out you are doing it right! If you throw these few exercises into your weekly regiment 2 times a week you will see an improvement in your behind by summer time!
I hope this helps you guys!
*Disclaimer* If you have any questions please ask, or seek out a trainer to demonstrate and help you, because one wrong move with an exercise can throw your back out.
Stay Beautiful,
Kristen
No comments:
Post a Comment