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Top butt-lifting exercises

The ultimate butt workout builds a perky butt that not only looks the biz in skinnies but is structurally sound to facilitate optimal biomechanical function (free and resilient movement to you and us). You had no idea how important your booty was, right?

Try: Barre  

The Barre class trend is sweeping the nation with the ballet-based workout becoming available at gyms and Pilates studios across the country. The classes aim to increase core strength, develop long, strong limbs and increase flexibility. If you don’t have access to a Barre class, you can channel some of the signature moves in your own workout.

How: You need to complete a range of butt-lifting exercises!
a.    Supine glute bridges – 20 reps with 20 small pulses at the top
b.    Single-leg glute bridges – 5 each leg (ensure hips are level)
c.    90-degree back extension – 10 reps (squeeze at the top)
d.    Cable kickbacks – 10 reps each leg

Try to contract your glutes throughout the entire exercise. Keep the movements small and controlled to focus on the constant tension.
Why: Most people have under-developed glute muscles and struggle to activate their glutes properly during exercises. This can result in not only a flat derriere, but also injuries, which is why glute isolation work is important.

INSIDER’S TIP: You should aim to do these 10 times per week if you really want to build a booty.

 

Posted in Bodybuilding, Exercises, Training Methods, Weight lossComments (0)

alexa T

Top 3 training tips by Alexa Towersey

1. Resistance Training: 

Combine four compound exercises in one giant set:

8–10 x Barbell Back Squats

8–10 x Barbell Bent-Over Rows

8–10 x Deadlifts

6–8 x Pull-ups 

24 x Barbell Walking Lunges

TIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds

 

2. HIIT Training:

I like 400m sprint repeats the best.

Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.

TIP: Don’t do these on the same day as your weight training.

 

3. Tabata Protocols:

I like to use Tabata-style exercises as ‘finishers’ after a weight-training workout.

It’s essentially maximum reps of an exercise in 20 seconds followed by a 10-second rest and repeated for a total of eight rounds (4 minutes or 2:40 of actual work).

TIP: My preferred variations include thruster, squat jumps, air assault bike, burpees, mountain climber or deadmill.

 

Top 3 training tips by Alexa Towersey

Posted in Exercises, Fitness Models, Training MethodsComments (0)



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