Amanda Latona Shows How She Gets Those Glutes Bodybuilding
Hey, everyone atBodybuilding . My name is Amanda Latona. I am the 2009 Flex Bikini ModelSearch championships winner. I am a Team BSN sponsoredathlete and an IFBB Bikini Pro, as well as a Muscle Fitness Hers cover model. I am here today going to showyou a pro bikini glute training workout so you, too, can havesculpted bikini glutes
like a pro. If you're a beginner atexercising, don't worry, don't be freaked out, I'm gonna walkyou right through everything. Start light. You know, you don't have to dothe heavy rep range or the heavy weights like I do, or don'tstart with all of the exercises. Say, choose threeinstead of five.
Although I train every body partonce a week, I actually train glutes twice a week. I do it once on a Monday whenI'm strong, I'm fresh, and I do it again on a Friday. I mean, who doesn't wanta great butt, righté Yeah. Butts are back.
Okay, guys. Here we are on the leg press. Today I'm choosing to do myfavorite positioning, which is feet together. It allows me to lift heavier,get a little more strength behind me, and also shapes theouter sleeves, which is a very nice look to have. We're gonna start heavy on this,so choose a weight that can
allow you to do 10 to 12 reps. If you need a spotter, get one. Safety is first, guys. Gotta keep it safe. So what you want to do isyou don't want to start down here.' cause you never want to haveyour knees going over your toes. I like to do rightin the middle.
Remember, the higher you go up,the more emphasis you get on the glutes, which is why we're here. Okay, here we go. Also, when you're doing this,remember to press through your heels. Whenever you press through yourheels, basically, I like to be able to lift my toes up, 'causethat's how I know that I'm definitely gettinghittingthe glutes.
Lower Ab Exercise Tips 4 KEYS TO KILLER LOWER ABS
What's up guys, Jeff Cavaliere, ATHLEANX.COM. Today I'm going to show you how to make surethat you're nailing each and every one of your Lower Ab exercises so that you can getthe most out of them. You see the Lower Abs are definitely the mostdifficult to train and whyé It's because that they're naturally weighted. If you think of the exercises that you dowhen you're training your Lower Abs, you're naturally weighted. You're lifting the lower body, you're doingbottom up movements which always involve lifting
the weight of your own legs. Now weighted Ab exercises are great for addingadditional fitness to your Abs. You've probably seen guys that have a niceflat stomach but flat stomachs are for women. We want to have Ripped 6 Pack Abs and in orderto do that you have to make sure that you're overloading those muscles. The principles still apply here and LowerAb exercises will definitely do that. Now with that being said, what is one of thebest way to train your Lower Absé It's with a Hanging Leg Raise, some variationof a Hanging Leg movement.
We have lots of Hanging Leg movements thatwe incorporate into ATHLEANX and even if you can't do those, you can do modified versions, like a CaptainsChair. But there's a problem with that. There's 4 things that people do wrong whenthey do these exercises and I want to show you today, how we can fix it. First and foremost, when you approach a barto do a Hanging Leg Raise, try this. Switch your hands around.
Don't use an overhand grip, grip underhand.Your biceps are naturally strong and should be able to contribute to your ability to holdonto the bar. A lot of people complain that they don't haveenough grip strength to stay on the bar long enough to fatigue their Abs. If you go underhand, you're going to havethat added strength of the Biceps to help you do that. You're going to find that you can do a lotmore reps just by making this one little tweak. The next thing you have to make sure you dois to stabilize your body.
You can't be doing what I'm showing you here.This is straight garbage. Now we've seen it in a lot of different gymsand actually it's become a lot more popular lately. It's garbage. You're not actually using yourAbs very much at all. Matter of fact you're just using momentum to swing your legs around. The more you swing, the less your Abs aremoving. The stiller that you remain, the more your Abs are working. So you want to stabilize and make sure that,even if you have to reset between every single
rep, do it, take the extra split second to make sure you'redoing every single rep out of the stable position. Next big key I want you to focus on, is whatis your body doing once you initiate the exercise. See if you imagine yourself as a sheet ofpaper, you should be rolling that sheet of paper up, not folding it. You can see here the difference. Here I'm actually folding my body, I'm literallyfolding by just using my Hip Flexors and that's the problem.
The Butt Wink Squat Flaw What Causes It and How to Fix It
What's up, guysé Jeff Cavaliere, ATHLEANX.COM. Another tutorial for you today to cover The ButtWink. We know it's one of the most characteristic flaws of a squat, especially the deeper thatyou get. But what causes ité And more so, what canyou do about ité First of all, let's take a look at The ButtWink for those of you who aren't familiar with it. As you can see, when I'm going down into thesquat, all looks good. I've got a nice, proper arch in my lumbar spine.
My butt is back. but when I hit a certaindepth, there's the wink. The wink comes from the pelvis changing position from an anteriortilt into a posterior tilt. But you can see, as I come back out of it,I can pretty much immediately reestablish that positioning again, the proper position,back into an anterior tilt. So, what's the issueé I can tell you rightoff the bat, guys, it's not a strength issue. Matter of fact, strength issue is more sowhen your knees cave in at the bottom of a squat basically to help give you a bettermechanical advantage to push out if you have weak quads.
But that's not what's happening here. What'shappening here is we're getting this again, change of the pelvis position and I can tellyou it's more of a mobility or a flexibility issue. So, let's take a look at the board. As weall know, here as a PT, I like to look at things like a kinetic chain because that'swhat we are. We're one smooth kinetic chain from the pointof contact with the ground to however tall or however long our limbs are. And all of our forces ride up and down thatkinetic chain, so when there's a dysfunction
like there is with The Butt Wink, here inthe pelvis, you've got to learn to look above and below,always, the site of dysfunction because that's usually how you find what the problem is. I can tell you, in the case of The Butt Wink,that 90 percent of the time, the source is going to be here below and namely in the hamstringlength. So, as you see on this diagram here, we'vegot 2 versions. We've got an anterior tilt where you've got your proper arch in yourback at the bottom of the squat. And then you've got your posterior tilt whereyour butt curls under at the bottom of the
wink, here on this side. The main difference here is the attachmentof the hamstrings. I'm going to show you here with my hands in one second. The hamstrings will attach to the back ofyour pelvis, the ischial tuberosity way back here and then up around your knee. So, you can see that those 2 points get fartherand farther away. At some point, there's a point of no return. And you're either going to stop going downinto your squat, or if you're going to continue
to go down, then it's going to have to shortenthat distance because the tension is too great. It can't withstand that tension anymore, soyou're going to give in. And usually our body will do just that because it's very smart. It's going to give in. That's what happenshere. You're going to shorten that distance. So, let's take a look at my arms here. If this arm here represents my low back andthen my butt out here, ok, with the attachment of the hamstrings at the end. And this arm represents my femur. So, hereI am in the bottom of a parallel squat, or