Let me tell you I was blessed with what you call a bubble butt. The women In my family was blessed In the front and I was blessed with a bubble butt. For most of my life men find my bubble butt my best feature. I worked out 5 days a week and did yoga 1 day a week. I was In shape but let me tell you I was mainly focused on getting abs. I always wanted abs and I knew I had to work out for them. I achieved them after 6 months of working out and eating a vegan diet. I changed my diet and the abs stayed. During this time I had to stop working out due to Injury.
I started eating a junk food vegetarian diet and didn’t work out so the abs went away. I honestly haven’t workout For over 2 years. Life got In the way and a move happened and before I knew It 2 years came and It came fast. Recently I’ve been wanting to start working out again but I knew I wanted to start light. I did some research and I decided that I was going to start targeting my glutes. When I worked out In the past I didn’t target the glutes themselves but I did workouts that worked the muscles around the glutes.
About 3 months ago I downloaded this app called Buttocks workout. It’s free to download. On my own, I did 2 days and on the 3rd day my sister joined me and let me tell you we felt It for days after. I stopped doing It because I needed a rest day and my rest day turned Into a month maybe longer. Just like most people I spend time on youtube looking at videos for how to grow your glutes.
There Is this challenge that Is or was going around and It’s called the squat challenge. With the squat challenge you do 100+ squats a day for 30 days and this Is suppose to build your booty. I did It for 2 weeks and I saw Improvement In the booty areas. The problems with doing squats Are that you also build muscles In your thighs and some women don’t like that. I don’t mind that because I do like my legs nice and toned.
I stopped the squat challenge and I decided not to use the app but I really wanted a booty burning workout. I wanted to do so exercises that will make my glutes and me scream. The workout routine I came up with some are from home-based workout programs and some are from google. Either way, I’ve been doing these workouts for 2 weeks 5 days a week and I break a serious sweat and I’m seeing such a difference.
I set a target rep amount and how many I want to do each rep. Some days I make It and some days I’m not even close. I’m going to share with you my glute workout plan and how many I do In each rep. I’m going to tell you this I don’t add any weight because I don’t have any and I still feel the burn. I’m going to put It this way. If you live In a house with multiple levels you’ll feel It walking up and down the stairs.
First In order to build your glutes, you need to activate those glute muscles and how you do that Is by doing some glute activation exercises. I do Butt brides (Glute) and I do lunges.
1)~How you do Butt Bridges (Glute) Instructions: Lay down on your back with your knees bent and feet on the ground about hip-width apart. Extend your arms by your sides. Press your feet into the ground as you drive your arms down, raising your hips off the ground. Squeeze your glutes at the top. Then lower your hips all the way back to the ground. Keep your spine long and core tight as you lift and lower your hips. Exhale as you bridge up, inhale as you lower your hips down.
For the Butt bridges, I only do 1 rep of 30 because I do more of these during my workout.
~Next, I do some Lunges. Lunges are a great way to strengthen your legs.
Instructions: Standing tall with or without weights in your hands, step your right leg back and bend both knees down to 90 degrees. Then drive off your left leg by pushing strongly into your left foot and engaging your left glute to return to standing. Keep your shoulders packed, your chest high, and your core tight throughout the exercise.
Again I only do 1 rep of 30 on each leg because again I do more lunges during the workout.
~The final one I do Is called fire hydrant. These are great for waking up those booty muscles. If I do these I don’t do the other ones I mentioned because these burn right away. Here Is how you do them.
To do the fire hydrant, place your hands underneath your shoulders and your knees underneath your hips. Flex your feet and keep both your feet flexed even as you raise one leg.
Then raise one leg out to the side, keeping the knee bent to 90 degrees. Lift it as high as you can while keeping your arms straight. Try to not let the foot get higher than the knee or the knee get higher than the foot. Really squeeze the butt cheek as you lift.
Hold for a second or two at the top. Lower down and then repeat. Complete all reps on one side before switching.
If I’m only doing fire hydrant then I will do more reps and I’ll do 2 reps of 40 on each leg before I start the workout and I don’t do these during the workout only during the warm-up.
The first exercise I do is butt bridges. I mentioned how to do them (1) you can reference that on how to do them. I do 1 rep of 60 I try to aim for 100 but by 60 my booty Is burning and I can’t go on.
Next, I do Is side to side lunges. Side to side lunges is great for lower body exercise that strengthens your quads, glutes and Inner and outer thighs. For me, These are easy hard depending on how early In my workout routine I do these.
~How to do side to side lunges.
- Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.
- Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides.
I try and do 1 rep of 100 on each leg but I really can’t make it that far so I only end up doing 1 rep of 60 on each leg.
I do add some regular squats Into the mix sometimes.
~How to do regular squats.
stand up straight with your feet slightly more than shoulder-width apart. Then, with your arms straight out in front of you, slowly lower yourself down until your knees are bent at a 90-degree angle. Carefully lift yourself back up to the starting position and repeat.
I do 1 rep of 100.
Leg Lifts. I aim for 1 rep of 30 for each leg.
~How to do a leg lift. Extend your right leg out to side in line with your hip. Pulse your right leg up and down about an inch at your own pace.
Next, I do What did you think we were done? Nope. I told you I like my booty to burn!
Next, I do a Squat Side Kick. This exercise targets your hips, thighs, and glutes.
~How to do a squat kick down.1) Stand with your feet shoulder-width distance apart, feet parallel. 2) Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.3)Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute4).As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
I try and aim for 1 rep of 30 for each side but honestly, I don’t often make It to 30.
And finally the last workout. You sweating yet? Yea I thought so. Here Is a workout that I usually do at the end because even though they aren’t easy I’m not moving because I’m standing In one position.
Sumo squats Are what I finish my workout with.
~How to do Sumo Squats. Stand with feet wider than shoulder-width apart and toes slightly turned out. Place hands on hips.
Push hips back and squat down, keeping chest up and knees out. Then stand back up to starting position. I aim for 1 rep of 40.
I hope you enjoyed today’s post. I’m going to be posting more health, nutrition, and exercise posts.
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