There are tons of #workoutvidoes and #bootybuilding videos online, however I still constantly get asked for tips for training gluteus
To be honest I don’t have a goal to specifically train my gluteus, I rather take care of my entire body and target every single muscle.
I don’t have #glute days I have #legdays And I normally train legs twice a week. I am not trying to look like a lollipop and don’t recommend it to anyone. We get so carried away with trying to work on one specific muscle, forgetting that there is so much more to it than just an appearance. Overtraining some muscles and not giving any attention to others will cause developing of muscle imbalances and will sooner or later lead to injuries. When muscles surrounding our joints are different length and strength, they are not able to give our joints proper support.
Another very important thing in training any muscle group is proper posture. A lot of girls are trying to make 🍑 look bigger in their workout videos, so they arch the back and stick the butt out😳 I highly recommend to never do that, unless you are trying to get some serious back problems🤔
You can stick your butt out as much as you please when you are taking those #bootypics but don’t you dare to do it while training.
You want to keep neutral spinal alignment in any exercise, no matter what body part you are training.
Here is a little part of my today’s leg workout.
Those are some of my favorites for quads, gluteus and hams!
Enjoy your Sunday!
Hope you worked out too!
If you know who it is, tag her.
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Good morning lovelies,
October is just around the corner and it got so much colder.
It means it time to focus on our immune system: eat right foods, vitamins, superfoods and embrace positive thinking;).🍇🍉🍈 Start your day right, eat fruits every morning. I know it’s really tempting to feed that chocolate cookie craving but sugar will only lower your immune system!
To motivate yourself further, think of all those Christmas parties you will have to go to ! You wanna fit in that new dress?🤷♀️☝️☺️ -Homemade musli (with chia seeds, oats, dry fruits, seeds and nuts)
-large spoon of coconut butter( it’s so good for you)
If you want, I might do a video about coconut oil benefits 😊
How I’m feeling this morning post leg day 🐶 He knows 😌💕
29540 minutes ago
Build the booty 🍑 but more importantly fix the imbalances in my squats 🙌 I’ve been doing a lot of single leg accessories and banded work. Also side planks and hollow holds for core, all day every day 😭 me and planks are friends now, but me and hollow holds... 🙅♀️
Anywho these are my current go-to booty builders:
1. Single leg hip thrust either laying off a bench or elevated.
2. Banded crab walks ➡️ the more reps, the more burn.
3. Single leg RDL. Make sure you feel the stretch in your hamstring and then squeeze your butt to come back up. You can do this with your back foot resting on the floor, you don’t have to balance like a flamingo.
Side note: you cannot build butt SIZE without heavy weights and extra food. Use these accessory movements to build stability and strength. Do barbell hip thrusters and weighted RDL’s to build size.
You must also be squeezing the booty. If the booty is not squeezed, the booty is not working. Now go forth and squeeze the booty.
12241 minutes ago
One of my fitness goals was to do a box split again & here I am. Literally just under 2inches off from getting it where I want it to be.
You are your own limits. Practice does make perfect 👍🏽
😤Booty burner - cable squat.
Who likes glutes exercise?
Advice: Sahni said: "Take a look at my form, the position, and the angle is important in order to target the glutes "@sumeet_sahni
Follow @workoutapply - DM for exercise advice ✅
Happy Monday my honeys! 🍯 I had a pretty shitty last few days but am ready to start this week fresh and with a new mindset 💭 Be optimistic, is your problem going to matter in the next week, or month, or year. If not, move on with your life, there’s a whole world out there waiting to be explored 🔎
Another one 🍁 -
Edit: it’s very rainy, but it’s very cozy as well , I shouldn’t be so negative, rain is great ☔️
The picture on the left was sometime around 2013-14 when I was 15/16, and on the right was earlier this year. On the left I was obsessed with the “thigh gap” trend and a flat stomach. I was a typical uneducated teenage girl who didn’t want to touch weights because I was scared it would make me bulky. 4 years later I’m lifting heavy and I’m still like where’s my muscle 😂👀 Everyone’s fitness journey is different, we all have different starting points, different whys, different goals, but one thing always remains the same and that is wanting to be better than who you were yesterday 💭
10 months difference between these pictures. I have been training for almost 4 years now, but I’ve always been scared to lift heavy. I thought that if I would, I’d get super bulky. But 10 months ago I realized that with the way I was training, I would never reach my goals, so I changed everything. I changed my diet, the way I was training and my mentality. BEST thing I ever did, I have reached so many goals and I’m finally seeing a lot of change. I’m stronger now which feels great. Word of advice don’t wait 3 years, don’t be afraid to lift heavy, you won’t get bulky or get too muscular to fast, it takes A LOT of time to built muscle, so keep trying new things till you find something that’s works for you. 😊😊
Gonna start posting more transformation pictures, keeps me motivated 💪🏽
494256:16 PM Sep 16, 2018
I find it quite difficult to make nice picture where I live, so I’ll keep throwing it back to the most amazing holiday. Until I find a way to make some nicer pics here. 🧚🏽♀️🧚🏽♀️