Everyone Wants to Have A Nice Butt (Or Glutes as we call it in the Fitness Industry)
Are You Tired Of The Same Workouts With The Same Results. Well We Finally Have A Great Fitness Solution For You! You Can Either Follow This Written Out Glute Workout Or:
- GLUTE ISOLATION WORKOUT
- HIP THRUSTS
- SINGLE LEG GLUTE BRIDGES
- ELEVATED GLUTE BRIDGES
- SINGLE LEG HIP THRUSTS
- PRONE LEG LIFTS
- BOX STEP UPS
- 30 Day At Home HIIT Workout
Glute pumps are a true thing. once you believe it, it is all right down to science. Once you train a part via an isolation technique, blood rushed thereto muscle during training. Think higher volume/higher reps which puts more of a metabolic stress on your muscles which forces tons of blood in there. In turn, this causes the muscles (at a cellular level) to swell and you will feel a burning sensation.
Sadly though, pumps are a short-lived sensation and will not last long so enjoy it while you can! However, the future benefits of working your glutes are what you ought to aim for anyway-the future growth and strength you’ll gain from performing these exercises can pay off down the road more so than any 15 minute pump you’ll achieve.
GLUTE ISOLATION WORKOUT:
Now, it is time to isolate those glutes and build a booty straight from home! “Isolate? Why? what’s that?” Glad you asked! Most ladies believe that squats and lunges are the simplest moves to grow a booty, but this is often not always the case. Moves like squats and lunges target multiple muscle groups-not just the glutes.
To truly repose on your glutes and obtain the foremost out of them, you would like to perform moves that employment them alone-without the opposite muscle groups. Hence, the term isolation.
THE PLAN: Perform the subsequent moves for 15 reps with 3 sets total. If you try and do this workout a few times a week then you will have the glutes you have always wanted your entire life!
Start on a on bench, make sure your shoulders are together, you can also use other objects in your home like a chair or sofa. Another way to modify this workout and to get more balance and stability is to put your arms against your pectoral area or chest. This will probably be easier for you while you are doing your at home workout. If your shoulders don’t reach the bench, you’ll got to start together with your butt slightly off the ground. Bend your knees to about 90 degrees, and confirm your feet are flat on the ground. Take an enormous breath in, blow your air out fully, and brace your core. Make sure to tighten or squeeze your bottom, glutes, or butt, raise your body up as if you are making a squeezing or tightening them and then hold that position for as long as you can.
SINGLE LEG GLUTE BRIDGES:
Lay on the ground together with your feet flat and knees bent.
Raise one leg off of the bottom, pulling the knee to your chest. this may be your starting position.
The best way to do this exercise is to raise or extend your hips towards the sky or in an upward motion and make sure to keep your butt, glutes, or bottom off the floor/ground. Extend as far as possible, pause then return to the starting position.
ELEVATED GLUTE BRIDGES:
Lie on your back together with your knees bent at 90 degrees, heels propped on a box, bench, couch, or stool ahead of you (at least 12 to 14 inches off the ground) Lift your hips until you form a line from your knees to your shoulders. Hold for 2 seconds, then return to start out.
SINGLE LEG HIP THRUSTS:
Place your back against a bench, couch, chair, or step, with one knee bent which foot flat on the ground .Raise your other leg and bend your knee in order that your hip and knee form 90-degree angles. Place the rear of your elbows against the bench. Make sure to continue to tighten and squeeze your hips and then your glutes all while raising them at the same time. You Definitely will want to keep your entire body inline with your torso while doing this exercise. Lower backtrack the starting position.
PRONE LEG LIFTS:
Lie face down on the ground together with your head supported by crossed arms, legs shoulder-width apart, core engaged. Contract your glutes to lift your legs about 12 to 16 inches off the bottom and convey them together to the touch. Pause, then slowly lower back to start out .
BOX STEP UPS:
Start by placing one foot on top of the box ensuring the whole foot is contacting the surface. Pull your body up through the heel of the foot that is abreast of the box. Lower your yourself backtrack to the ground with full control.