6X THIS IS HOW YOU TRAIN FOR FULL BUTTOCKS
If you want good round Victoria’s Secret buttocks, you need to squat for your life. You’re not the only one who thinks this, girlfriend. Half the editorial team squats here during breaks in the hope of parading on the beach this summer with a pair of round tight buttocks. Research shows that squatting is primarily an exercise for our thighs, or the quadriceps, and not for our buttocks. If you don’t naturally have the body of Doutzen or Adriana Lima but still want to develop a pair of buttocks like that in your jeans, you can do two things: sprint to Levi’s for the best jeans ever for tha booty (check it out here) or you can quickly make sure you plop down on a mat and get to work.
Now I understand that you don’t want to be in the gym at seven o'clock like I do, so below is a mix of exercises that you can do both at home and in the gym. If you want faster and more results, I still recommend getting weights or taking a look in the strength room.
1. Glute bridge
Lie on your back on a mat. Place your feet close to your buttocks. Push your hips up, primarily using your heels and not your toes. By placing your feet close together, you emphasize your buttocks more instead of your hamstrings.
2. Donkey kick
Donkey kicks can be performed in various ways and are ideal exercises to do at home as well. In the gym, you can perform this exercise with a special fitness machine. This exercise isolates your glute muscle and is killer for your booty. It is
also very suitable to do at home if you don’t have time to go to the gym. Since the knee is bent, the emphasis is placed on the glute muscle. Place your hands and knees on the ground and make sure not to arch or round your back during the movement; just keep it ‘neutral’. Move your leg back and your foot up. If you do it right, you will feel it in your glute muscle. Perform this exercise 4 times with 15 repetitions per leg.
3. Single leg foot elevated hip thrust
This is a variation on the glute bridge and the hip thrust. Keep one foot on the ground, your other foot remains elevated during the movement. Lower your hips slowly down to almost the ground. Push your hips up and engage your glute muscles. When your hips are in a straight line with your knees and shoulders, lower yourself again. Perform this exercise 4 times with 15 repetitions per leg.
4. Lunges
Lunges are a good exercise for the thighs, glute muscles, and hamstrings. You can do lunges anytime and anywhere. With weight, without weight, static or ‘walking’. Place one foot far enough back. Make sure that when you lower yourself, both legs form a 90-degree angle. If you tend to fall over, place your feet a little further apart. Are you doing the exercise in the gym? Then use a barbell that you place on your neck or dumbbells that you hold next to your body. Perform this exercise 4 times with 15 repetitions per leg.
5. Bulgarian split squat
This is an excellent exercise for the thighs and the buttocks. Make sure to engage your glute muscles and keep your body straight during this exercise. How often? Do three to four sets of 8 to 12 repetitions while gradually increasing the weight. Perform this exercise 4 times with 15 repetitions per leg.
6. Side leg raise
Lie on your side with your bottom leg at a 90-degree angle, your top leg is straight. Raise your leg straight up and down. Perform this exercise 4 times with 15 repetitions per leg.
Let that summer come!
