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.
Diet tips Smaller waist Bigger butt
Is that how you're going to the gymé Stop it! Hi everyone I'm back with a new tutorial Let's start directly at the gym, today I will train glutes and obliques I will focuse on glutes and try not to work on my legs I will start this workout by doing 15 min warmup on the stepper The stepper is my favorite cardio machine for glutes As you can see I keep my butt behind (if that makes sense)
I kept the intensity pretty low so it's not too much cardio and I can really feel the quot;pushquot; and activate the glutes I continue with this exercice, I can't name it at this moment so I will put it on the screen It's a great exercice to stretch, work on your inner thight and of course the glutes The quads are not activated Many of you asked me on instagram what my diet is For the story I went on bulking mode, if you want to gain muscle (and glute muscles) You want to increase your caloric intake and most important increase your carbs You can go track your macros on IIFYM so you will know how much proteinscarbs and fats you need
And also the calories you need according your goals I kind of did a superset with this exercice for obliques I find out it's better for me to work on my obliques with the body weight only My obliques are not quot;bulkyquot; as they use to be when I used extra weights to work on them I use myfitnesspal to track my macros, I really do recommend this app Of course I don't do it everyday but once you did it you can have a good idea of how you should eat to reach your goals When I started to bulk I really thought I was eating enough but I was very far from it It's when I started eating more that I first saw the results
I also used the machine the other way to work on my lower back It's very important to work on your back in general especially your lower back, it's going to give you that nice architecture. Arche! It's going to give that nice arche! That's it. To follow I used the cable machine to do donkey kicks (or kick backs) It's a really good exercice that only targets the glutes To talk about my diet again, before this workout I ate a big breakfast with a lot of carbs And I will do the same after my workout, I will add a loaded carb meal to my protein shake
It's very important to have your carbs before and after your workout, that's what I do everytime That's what is going to help you build lean muscle mass I continue with the obliques by doing this exercice It took me a long time to do it right but I really like it It's a really good exercice, you can also try to just lift your butt without doing the witch at the end (but that's what target the obliques) if you just lift your butt as high as possible you're working on the lower abs I continue with the leg press, I will target the lower glutes by placing my feet very high and very close I started with the quot;miniquot; press and now I switch with the grownups leg press
I tried to go really heavy and get things done (targets lower glutes and hammies) Another one for the obliques, I did a modified plank To come back on my diet (I said that twice already) I was on a bulking diet for 3 to 4 months I followed a flexible diet which means if your food matches up your macros, you can eat pretty much whatever It went a little bit wild for me at the end I was just eating bad So now and since February 1st I'm cutting again Because I did gain a lot of muscles but I also gain a bit of fat. So I will try to shred and keep the muscles
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