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.
Slim Hips and Outer Thighs TONE THAT SIDE BOOTY
Hey, guys! I'm trainer Amy Jo and today I'mbringing you some moves to get slimmer hips. You ready to do thisé Let's go! So our first exercise is a hip thrust. Weneed a bench and a barbell. I like to put a pad on mine to kind of relax it on the hipbones. You're going to scoot out and this bar is about 45lbs. I'm going to drop downand up and squeeze the glutes. You can really feel those outer glutes, hips, and upper glutesreally working. So I'm going nice and slow and controlled.I'm squeezing at the top. Table top, down. Up, down. Squeeze. Let's go 10. So there'seight. Squeeze nine. Last one, I'm going to
hold it, and now I'm going to pulse it outfor 10. 10, nine, eight, seven, six, five, four, three, two, and one. Excellent. ThenI'm going to take it right into a single leg. So one leg is up, I'm going to drop my hipsdown, and squeeze up at the top. 10 on each leg. Now you've got to keep the bar balancedon this one. Much tougher than using both legs. Four â€“ three more â€“ three, two,one. Take it to the other leg. Down and up. So this one, you want to be pushing throughyour heel, squeezing your glute at the top. Six, five â€“ those outer hips and glutesare on fire â€“ three, two, last one, excellent. Good. So there is three different exercisesfor the hip thrust. Then I'm going to show
you the last one, which are froggies. Thisis a great finisher. You can do three to four rounds of the hip thrusts, and then enterinto the froggies. So you're holding on here, your hands canbe on the floor, relax that low back, and pulse. Higher rep on this one because we haveno weight in the legs. So I'm going to hit about 30 and it can just be pulsing motions.Once again, you want to keep the heels close to the butt, not way out here. Pushing, straightup. 13, 12, 11, eight, seven, six, five, four,three, two, and 30. There you have it. If your glutes are not burning, and your outerhip's not burning by the end of all that,
you're doing it wrong. Let me tell you. Sojust a few exercises about how to tighten, tone, slim down those hips, increase the sizeof, even your upper glutes, and get those legs that you've always wanted, righté Leave me a thumbs up, comment below. Checkout ATHLEANXX for Women. More exercises, more tutorials, programs that can help you lean down,and get the hips you've always dreamed of. Thanks for joining me. We'll see you nexttime.
1 EASIEST Move For Beginners Best Anti Cellulite Exercises For Thighs Buttocks And Legs
how to get rid of cellulite on legs fast and naturallyé here's 1 easiest move that you can follow It has been proven to work so just keep practice the result will surprise you! enjoy!.