GLUTES [Ladies]
Shape & lift up your glutes
Nicole Houston, TX
Maximize…Minimize...Shape…Lift…No need to fake it, when you can naturally create the perfect rear asset. Throw away the pads, stop the injections, and refrain from any and all implants. Let us take you through a few simple exercises that will teach you how to engage the three gluteus muscles located in the buttocks: the maximus, medius, and minimus. These simple exercises can make a flat butt round, increase the size nicely while making your legs smaller, lift and tighten up the round, or give the backside a better, overall view…Oops…we mean tone. Your esteem will not be the only thing receiving a boost.
Photography: Phillip Reyes • One2One Training, Houston, TX.
Nicole's Glute WorkouT Barbell Squats 4 x 10-15 Jump squats 3 sets until failure Sumo Squat and Leg Raise 3 x 10-15 Raise Hip Bridge and Heel Drags 4 x 10-15 Standing glute kickbacks 3 x 20
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Jump squats Barbell Squats Position the bar across your shoulder blades.Inhale and bend your knees and hips until you get to about chair height. Hold for a brief second and then exhale and return to the starting position.Tip: When you bend, try bending 90 degrees at the hips. 03
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Stand with your feet at least hip width apart and place your weight on your heels with your toes pointed forward. Bend your knees and lean forward slightly to keep your knees over your ankles. Hold your hands together in front of your face to minimize the assistance they will provide in this exerciseLower your upper body to a slight squatting position and push through your heels. Shift your weight to the balls of your feet as you come to a standing position and rise up on your toes, using your calf muscles to push your feet off the floor and get as much height as possible. Land on your toes before coming back down on your heels.