Wednesday, 18 May 2016

MY FAVE WORKOUTS FOR: GLUTES

After my first favourite workout post went down so well, it's only right to follow it up with everyone's love/hate leg day exercises to get those defined legs and toned booty. Now the days I train glutes are usually on leg day, but I'm going to keep those posts separate or I'll be here forever. So, unless you were born with the body of Megan Fox, we all know that without working out one part of your body you can't neglect the area next to it. For example, there's no point in working on your arms unless you're going to train shoulders too.. Get me?

Let me stop rambling and get to the main reason your here, the actual workouts.. Well for a start you're going to need some pretty sturdy trainers, and yes you're going to have to do some actual weights - those peachy bum cheeks won't tone themselves. I usually hit the gym and start with 20 minutes of cardio on the treadmill just to get the blood flowing and to shed some calories, this is followed by one of my top exercised and that's the leg press. Find yourself a comfortable weight and vary between a wide and narrow stance, for 12 reps upping the weight after each set - the heavier you go the more of a burn you'll feel but it's so worth it!

This is normally followed by some sort of squat, be it on the Smith machine or just with free weights - push yourself and go for 4 reps of 12. You'll be quivering afterwards but it doesn't stop just yet.. Now this is by far the most effective move that I've found to really target the upper glutes, you know - the one that means you struggle to sit down the next day? HIP THRUSTS. Rest your back and shoulders on a bench, with your feet and bum on the floor, grab a weighted plate (I usually go for 10kg) and lift yourself using only your glutes and squeeze at the top for the ultimate burn. These start off relatively easy but are the most difficult of all when you get round to the last set.


Aaannd finally, the one that will get the weirdos staring and your hamstrings and booty burning - cable pull throughs. This is so much easier to explain if you just search for it on YouTube but it basically requires you to straddle the cable pull on a multi weights machine and pull it through your legs at a super heavy weight. Then repeat the whole circuit all over again!

I'd love to hear your thoughts on these moves, especially if you try them and how you get on! Be sure to check out my YouTube channel subscribe if you're feeling nice - go on.. It's free!


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