Tight Butt in 30 Days - Booty Exercises for Rock Hard Glutes
you ever taken a month out of your exercise to just focus on your
glutes? Many ladies either want to lose fat there or put muscle
on there but are never quite sure of the combo in diet and training
that needs to be balanced for efficacy.
Tightening and shaping the rear end is a combo of the right cardio
movements, low carb meal plan and specific shaping exercises which
work toward targeting the area. You don't ignore the rest of the
body for the month and when you follow the full month program, fat
loss and balancing training to maintain the rest of the body is
considered. Here is something you can try once per week with your
Warm up on the treadmill for up to 20 minutes at 2 mph on a zero
incline with an exercise called treadmill shuffles.
You need to ensure you have good shoes, tied safely and keep the
knees softly bend throughout the movement. You will notice immediately
that the inner and outer thighs and glutes immediately take over
the exercise doing most of the work, causing a great fat burning
heart rate increase along with stimulating the exact area we want.
You need to do both sides for a minute or 2 each, alternating them
evenly and make sure your hips do not start to turn toward the direction
of the treadmill belt.
These can be done at a track or your backyards so do not feel limited
but the belt seems to stimulate the glutes more so than on steady
Once you stretch after your warm up you will perform 100 walking
lunges. I suggest no weight at first and if you feel you must stop
due to the burn go ahead and stop on the spot, hold your spot and
stretch, then as soon as you feel relief you must continue on keeping
this as nonstop as you can. Over time you will see you can work
up to these 100 walking lunges nonstop allowing you to then add
some dumbbells to your hands.
Next you will do 100 hip thrusts. As shown you put your feet flat
on a step and hold a weight plate at your hip bones so that you
only need to support it from sliding downward. Start with bridge
position and push up from there not dropping below this. In essence
it's a very small movement of about 2 inches upward. Of course you
will clinch the cheeks during this and not speed through the movement.
The third exercise I suggest you try is called a Butt Blaster
for another set of 100, same rules to go until you cannot move anymore.
I like to add ankle weights to this when I do it but please pay
close attention to the shape and formation of the legs. This position
is essential and is held throughout the up and down phase of the
exercise. If you have a mirror you will want to lift enough so that
you can see the feet peek up above your head while looking in the
mirror. Knees are split out like a frog.
Make sure to give the glutes a good 5 minute stretch and drink
lots of water after this session to remove lactic acid.