Ways To Tone Your Bum Up

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.

Tighten and Tone Your Glutes

Hey Danette May here. I'm so excited to have you join me. Today I'm gonna share with you two moves you can do to really tone and liftyour glutes. Now I want you to know that you can do this movement if you aretight on time and still see results the key to seeing results is being consistent.So if you are tight on time do these two movements backtoback and keep rocking out your workouts every single day I want to add a little point to this I'vebeen studying all about the ancient forms of healing and how all the musclegroups tied to your motion that I have to tell you I found out the glute muscleis tied to your heart the pericardium

around your heart so working out yourglute can actually help you increase in your love muscle. So I know that's allexciting so really put the heart into this let's do this I'm going to show you amodification you can do as well just in case you're not at this level that i'mgonna share with you right now but let's get started first thing we're gonna doyou gonna make sure you warmed up you're going to get into a lunge position ifyou can see my toes I'm going to step forward and down I'm staying nice and low I'm not lifting my glutes up I'm going down and up we're gonna go for 10 oneach side just like this

stay with me power through your heel ofthe front foot and then make sure wiggling your toes just like this almost there and.good switch it out, bring the other one back get nice and to that nice lunge anddown right now I'm into this lunge getting really deep into the pocket ofthe glute getting that underneath part of the glute and really pressing inthrough that heel what's gonna happen is my chest is staying pretty close tomy quad the top of my leg to make sure I maximizing my results in my glute ok now here we go for the fun part we're gonna go into Butt Burpee yes I said Butt Burpee you're in your plank I'll show you

modification in a minute you're right here jump up wide squat hands up jump back jump up we're going for 10 just like this.staying nice and wide now if you'd like you're not ready for that jump up just step bringit step bring it back step bring it back were working everything in this movement we'reworking our abs, we're working our shoulders, we're working the back side of our glutes so we're gettingheart rate up that's why I'm saying this it's so effective if your tight on timeyou gonna notice a lift in your glutes You're going to notice an overallfitness level because your heart is up

Ooh and last one and.nice job now take a ten to thirty second rest depending on what you need getting a little sip water and do two morerounds you've got this now we would love for you to leave your comments below clicklike on this tutorial let me know that you liked it share with your friends and leave yourcomment below let me know did you get your workout inwhat did you love about this tutorial how many rounds were you able to do I lovehearing from you and let's share this with everyone it's so important thateveryone has a workout they can do that

doesn't take tons of time sending you somuch love today have an amazing day!.

Bubble Butt Workout for Women 6 Exercises to Tone and Lift

The first exercise is toe Pointed Jump Squats.Standing with your feet wider than shoulder width apart, toes pointed outward, lower intothe squat with your thighs parallel to the floor, keeping your knees above your toes.When you jump up, push off the balls of your feet and keep your toes pointed down. At thepeak flex your butt muscles before coming back down. You'll get the hang of it aftera few tries. Next is Front to Back Lunges. Standing straightup, feet shoulder width apart, hips and feet pointed straight ahead, step forward withone leg, lowering your hips until both knees are bent at about 90 degrees. Make sure yourfront knee is above your ankle but not further.

Also make sure your other knee doesn't hitthe floor. Keep your weight on the heel of your front leg as you push back up to thestarting position. That counts for one rep. Keep your weight on the heel of your oppositeleg this time as you push back up to complete the second rep. Always remember, pushing offyour heels activates your glutes, or your butt muscles. Exercise number 3 is Side to Side Squats.The secret with side to side squats is coming down until your thigh is parallel to the floor,then pushing off your heel when you come up. When you come up to the middle, make sureto completely flex both glutes before lowering

down on the opposite leg. After doing a fullset in this way, you're butt muscles are going to really feel it. Next up is Reverse Lunge Knee Kicks. As youcan see, these are similar to fronttoback lunges that we did in exercise two. The onlydifference is, when you come up from the lunge, you'll be lifting your knee up. After youlunge back, make sure to push up off the heel of the leg in the forward position. When youkick your opposite knee up, completely flex the glute muscle of the leg you're standingon. That's where you're going to get the best results. And always remember to keep yourcore tight on all of these exercises. Usually

with any butt exercise you're going to bepushing off the heel. We like to call exercise five Ceiling Pushers.First, get on your hands and knees, then lower onto your elbows. Then, tighten your core,and lift one leg upward like you see Katya doing. Then lower your leg down, breathingin, until your knee tucks into your abdomen. This stretches the butt muscle before thenext repetition. The idea is to imagine pushing your heel up flat against the ceiling, completelycontracting your butt muscle at the top, while breathing out. If you want a really good burnwith this exercise, do them really slowly and pause for a 3 second count during theflex portion of the movement.

The final exercise is Bridge Kicks. Beginwith laying flat on your back, arms flat on the floor. Place one foot next to the kneeof your opposite leg. From here, keeping your core tight, lift your midsection by flexingthe butt muscle of your bent leg, while using your arms to balance yourself. Make sure tokeep your other leg straight as you raise it. Also make sure to breath out all the wayat the top of the movement. This exercise will also work your abdominals and hip flexorsas secondary muscles. The number of reps that you do for each oneof these sets is really up to you. Start with 10 reps. If it's too hard, lower the rep count.If it's not challenging enough, add more reps.

You're looking for a rep count that makesyou burn. The best results happen when you push your limits. Alright thanks for watching and subscribeto see more tutorials like this.

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