🍑Glutes & Legs Exercises | Video & Guide

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🔥Glutes & Legs Exercises

BOOTY 🍑🔥 Must try peach sess! Imagine if we could walk around supporting our peaches like a bra lol. Seems a bit inconvenient so what do we do instead? THIS WORKOUT

  • ✅聽Target muscles:聽Hip abductors (listed as synergists)
  • ✅聽Synergists:聽Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae
  • ✅聽Mechanics:聽Isolation
  • ✅聽Force:聽Pull
Booty Workout
Booty Workout

 

✅聽Hip Abduction – 5×20. PUMP IT UP. Short rest, 30-45sec between sets.

鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅
✅聽Banded Goblet Squat – 2×20 1×12 2×8. As reps go down, weights go UP! Use a heavier dumbbell and also wrap the band one more time around it. 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅
✅聽Hip Thrusts – 4×12. Forever favorite booty exercise!

🚨聽VIDEO GUIDE聽HIP THRUSTS:

🚨聽Closed Thigh Squats: 1 Minute

When it鈥檚 about to get a bigger butt and sexy legs, don鈥檛 underestimate SQUATS!

It鈥檚 very powerful exercise that toned your lower body and targets your glutes and thigh muscles. Squats have a huge variation that you can choose according to your body capacity.

But if you are beginners, then start with a lower number and increase it slowly and gradually. Don鈥檛 do much initially as it can hurt your muscles.

🚨聽How to do:

  • Stand straight with feet slightly distance apart.
  • Now, slowly lower down your body into deep squats position.
  • Make sure to keep your spine straight and shoulder up.
  • Squat down until your hips joint is lower than your knees.
  • Keep everything tight and hold this position for 2 seconds.
  • Slowly lift your body and return to starting position.

🚨聽Kickbacks & Split Squat 3×12 KB/10 SS. If you don鈥檛 have the lex extension machine do a cable kickback.

🚨聽Warrior III: 1 Minute

Warrior III is perfect yoga pose to get a bigger butt and sexy legs as it requires most booty and lower belly work to maintain this position.

Gluteus Maximus is powerful hip extensor muscles that work effectively when you raise your legs ups and down. Initially, it can be a bit difficult to balance, but slowly you can achieve. So, don鈥檛 get disappointed initially and keep practicing to get a bigger butt and sexy legs.

🚨聽How to do:

  • Stand straight with your both feet together.
  • Lift your left leg while putting your body weight on right leg.
  • Continue to lift your left leg until your head, torso, and leg form a straight line.
  • Keep your facing downward and back as straight as possible.
  • Hold for 2 seconds and then return back to normal position.
  • Do as many repeats you can practice in one minute with 2-3 seconds gap.
Booty for Bikini
Booty for Bikini
鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅鉅鉅鉅鉅
🚨聽Super set = complete 1 set of both exercises before resting. Rest 1-2 min per set. 鉅鉅鉅鉅鉅鉅鉅鉅鉅 鉅鉅鉅鉅鉅

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