Exercises For Nice Glutes

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.

Beautiful Booty Workout Tone It Up Tuesdays

Hey, guys, it's Karena and Katrina from ToneIt Up, and we're here on Livestrong Woman. You're all bootyfull. So let's go work thosebootyfull booties. With the beautiful booty workout. Wew! Okay, first, you're gonna goto a Booty Bridge. So you're just gonna lay on your back, drop all your weight into yourheels and warm it up. Go up and down. Good. Squeeze the buns with every lift. Inhale onthe way down, exhale on the way up. Good. Now we're gonna go onto our side, so rollonto your side and do a Slide Slimmer. So with this one, a lot of people like to useankle weights, but we like to use just the resistance of our own leg. And go up and down.Great job. And you'll feel this right in the

side of the thigh, which is a hard part totarget. And remember, you can't spot reduce, but you can… Spot sculpt! Yes. We said thatin, like, our first tutorial in… That's right. 2008é You see, already this is starting toburn in my glutes. Yep. I like to do these too, if we're watching TV or watching thenews or something. You know, you can fit this in anywhere. Okay, a few more. Whew, burning.Okay, so we're gonna go straight into the Clam from here: So you bend your knees goodand you go knee to knee, heel to heel. Knee, heel. Good. So this is that small little musclethat's on the side. And this actually really helps with knee stabilization. So if you'rea runner, or you workout often, this is really

great to strengthen all the muscles for theknee. Good work. A couple more. A couple more. You got it. You got it, got it. Alright, nowwe're gonna do the other side for the Side Slimmer. Oh yeah, you have two sides to yourbody. Good. And just go up and down with that leg. Good work. And remember, we make printableroutines of all the Livestrong workouts on Toneitup . So every single time we putup a Livestrong tutorial, there's a a printable. So you can take it to the gym. You can printit out on the go. It's burnin'. There's nothing I'd rather be doing than lifting. Keep going.I can't go anymore. Okay, last one. Good. Now, we're gonna bend those knees and go intothe Clam. Good, keep going. Knee to knee.

Heel to heel. So this is the hip externalrotation. So it's those small muscles. Good. And the more often you do them the less theyburn, but I think they always burn a little bit at least. Good, you're workin' them out.Alright, couple more, Karena. And last one. There you go, good. Alright, it's summertime,and I feel a heatwave coming on. Oh yeah. Lay down on the ground and lift your hipsup to the sky and make a small little motion, swaying your hips side to side. All your weightis in your heels. You're squeezing your glutes. Good. Keep those hips up. Sway side to side.Breathe. This is a real booty burner. Alright, a couple more. And come on down. Next, we'redoing the Malibooty Hamstring Curl. So we're

coming on all fours. Straighten one leg, andthen curl your hamstring. There you go. Keep your abs really tight for this. You're workingthe backs of your legs. Good. Remembering to breathe. Beautiful. There you go. Up anddown. Really targeting the glute right here. You're touchin' my butt. Good. And a couplemore. Let's do the other side. The other leg. Alright, and curl it. Good. Slow and controlled.These tiny little motions. Beautiful. Alright. And let's straighten, and up and down. Good.When you're doing this motion, really squeeze your glutes when you come up. Make sure yourabs are tight… They are! You don't let your torso drag. Good to have a reminder. Alright.Good job. Hope all your beautiful booties

feel good. Let us know how many times youdo the routine, and don't forget subscribe to Livestrong Woman, and we'll see you nexttime. Bye!.

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