Booty gains are the craze of this past year. The figure everyone aims for is that small, snatched waist and some curves. Being a personal trainer, I know its much more than just squats and crunches. To grow a certain muscle group takes hard work, dedication, practice and persistence. And while you can't target certain areas like just wanting to lose weight in one area, you can definitely focus on certain muscle groups to better develop them.
Something I often do is give out free advice since I love helping others. While I am working on my own ebook I decided that giving away some workouts and tips are helpful for those just starting out. Here are some of my favorite circuits for the booty. Circuit 1: 15 reps for 5 sets Sumo squats Jump squats Good mornings Circuit 2: 15 reps for 5 sets Walking lunges (15 reps each leg) Curtsy lunges Hip thrusters Circuit 3: 15 reps for 5 sets Donkey kicks (on mat or with cables) (15 reps each leg) Fire hydrants (on mat) (15 reps each leg) Step ups holding weights (on bench or anything sturdy) (15 reps each leg) Circuit 4: Band Work 15 reps for 5 sets Walking squats with band over your knees (15 reps each leg) Standing kickbacks with band around ankles (15 reps each leg) Standing side kicks with band around ankles (15 reps each leg) My booty before and after below!
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