Cross Trainer Workout For Bum

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.

Fastest Way to Lose Weight This 40min HIIT Elliptical Workout Burns 800 calories

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Lateral Lunge and CrossOver Lunge Exercises for Strong Glutes Ep47

Let me show you two often overlooked areaswhere lots of runners would benefit from a bit of regular strengthening work! As distance runners, we spend a lot of timemoving in straight lines, with even the action of running itself being a very repetitivelargely linear movement. I guess that's why so many of us fall into the trap of replicating this linear motion with the exercises we do to strengthen ourbodies to stand up to the demands of running. Lots of squats, stepups and other forwardand backward motions. Motions we'd refer to as being in the sagittal plane.

Now when you break the action of running downa little further, it becomes clear to see that there's not just lots of backandforthmotion going on, but also lots of rotation and lateral (sidetoside) motion also. In fact, at every joint, there's movementgoingon in all three planes of motion. Think of this way, the stronger you becomein the frontal and transverse planes of motion movements occurring side to side and intorotation the better you can focus your running efforts on moving forwards efficiently. That's why we need to make sure that westrength the body in all planes of motion

also. A great place to start with this is at thehip, and I want to quickly show you two exercises to help you become stronger in both thesesidetoside and rotational movements. So the first of these two exercises oftenhighlights just how tight many runners are through the adductor muscles of the innerthigh, so take it gently to begin with. Begin standing tall with your feet much widerthan shoulder width apart, and toes slightly pointed out. From there keep one knee straight and flexthe other, as you shift your bodyweight across

and down towards the same side as the bentknee. Sit back into the movement, and keep yourtorso relatively upright. When you're as low as you can comfortablygo, push yourself back up to the start position in one powerful movement. Remember you're a runner not a dancer I don't need you to be able to do the splits, but we are going to work through therange of motion you have available. You should aim for three sets of 1015 oneach side, 4 or 5 times per week. The lateral lunge is a great exercise forworking your lateral quads and glutes on the

bending leg, and adductors on the straightleg This next exercise is a crossover lunge andis brilliant for challenging your glutes in the transverse and frontal planes. From a standing position, reach one foot backand across your body as you bend both knees. Be sure to reach way back and across at roughly45 degrees, almost like you're doing a giant curtsy, which is why you'll sometimes seethese referred to as curtsy lunges! As you reach back and across, the hip on yourfront leg is being loaded into adduction and internal rotation, which the glutes have towork hard to pull you out of as you down with

the front leg and stand up tall, returningto the start position. I usually get runners performing crossoverlunges on alternating legs, but you can also do a set on one leg then the other. The choiceis yours! Maintain a relatively upright torso throughoutthe exercise and remember to breathe out as you push your self back to the start positionof this crossover lunge. As with any exercise, make sure you focuson form primarily, and stop if you feel any pain. Let me know in the comments how you get onwith these two simple but effective exercises.

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