Buns & Thighs. This week, I’m so excited to share with you two new exercises to work a few of those hard-to-target areas: the inner thighs and lower glutes.
Together, these exercises create a killer BUNS and THIGHS SUPERSET that can be incorporated into your current lower body training program. You can begin your lower body workout with this superset to get those hard-to-target muscles firing. Or, you can tag the superset onto the end of your workout to give your buns and thighs one final burn. Give it a try, and let me know what you think! Complete 5 sets of the following two exercises. Lower Glute/Inner Thigh Squeeze: 20 repsWeighted Sumo Squat with Heels Elevated: 20 reps Exercise Descriptions.
Bubblicious Booty. The human body is a great and complex thing.
For those of you who train, this is both good and bad. On the one hand, if every body were the same, there wouldn’t be a need for hundreds of different workout programs, philosophies, etc. There would be a science to how things are done. There’d be one specific way to build muscle, lose fat, and generally look like a Maxim fitness model. Life would be pretty easy wouldn’t it? That said, there are some relative constants in the fitness world that are generally accepted to be especially beneficial to everyone. I’ve had this knowledge and have been using plyo/weight combo workouts with clients for years. Generic workout plans are nice, but have you ever wanted a fully customized workout plan that actually changes based on your progress? Our FitPlan does just that. Perform this workout 3 days a week.
Day 1 - Keep weights lower during this session. Give this workout a try. Nicole Wilkins' Ms. Figure International Championship Workout! / Muscular Development Store. With girl-next-door looks and an athletic, streamlined physique, it's no wonder first-time FitnessRx cover model Nicole Wilkins took home her second consecutive Ms.
Figure International title at this year's Arnold Classic- one of the most prestigious competitions in the world. And she's not ready to let any of it go- from hardcore training in the gym, to yoga and now Crossfit, Nicole is serious about her fitness and it shows. Nicole is not just a hot bod and pretty face- she holds a B.A. in Wellness, Health Promotion and Injury Prevention, with a focus on Exercise Science. She's now a personal trainer where she gets to inspire, motivate and help other women reach their goals.
"I am constantly inspired and touched by the comments I have gotten and get from clients, friends and fans about how I motivate them in the gym each day or have changed their life in some way. Juliana Daniell’s Blueprint for a Sexy Butt! / Muscular Development Store. Fitness girls have always wanted a great butt and abs— it’s the rest of the world who is late to catch up.
Mapping out your plan for achieving better than celeb-status glutesis easy when you have IFBB Bikini pro Juliana Daniell helping you out. Juliana’s butt-sculpting workout is the perfect tool for getting results. Juiliana’s Glute Workout “The key to building glutes is to perform exercises that will maximally load the gluteus maximus, particularly during the eccentric phase,” says Jose Antonio, Ph.D., assistant professor of exercise science at Nova Southeastern University in Fort Lauderdale, Fla.
Dispelling the Glute Myth. By Bret Contreras In 1995, my cousin and training partner at the time bought me The Complete Book of Butt and Legs because, in his words, he'd "never met someone so obsessed with training his glutes.
" I pored over that book, and since then I've read almost every study, article, and book ever written on the glutes. The Secret To Gorgeous Glutes. By Sommer Robertson Jul 26, 2012 Not loving your rear view?
It might be time to rethink your routine. Diet, of course, is important, but performing the same exercises over and over can also limit your progress. Whether you want to give your butt a boost or just maintain a tight, toned tush, we asked one of the top booty-bearers in the business, IFBB bikini pro Nathalia Melo, to show us some of her top exercises for firmer, more sculpted glutes. Her moves are unconventional, so follow her tips carefully to ensure best results. Nathalia Says: "This is a very effective movement that strongly hits the glutes.
Get down on all fours in front of and facing away from a leg-curl machine.Place the heel of your right foot on the pad and push up, keeping your knee slightly bent. Tip: Keep your core stable and avoid allowing your back to sag as you lift your leg. Nathalia Says: "With this compound exercise, you'll hit three muscle groups.
About The Author Out of 10 Excellent 11 Ratings Featured Product. Amanda Latona Glutes Workout. Sculpt Your Hamstrings. Hamstrings have always been one of my favorite muscles to train.
I love how tight the back of my legs feel at the end of a workout, and I adore the curve well-developed hamstrings add to one’s profile. That sexy hamstring curve is the perfect accessory for your skinny jeans, shorty shorts and sassy swimwear. To help get your hamstrings top form, I thought I’d share a workout featuring some of my favorite exercises. Add these sets to your leg or glute day. Or, if the back of your legs need extra love, add in a second hamstring day into your training week. Minimize rest between sets (30 – 60 seconds). 4 x 12 Lying Hamstring Curl, superset with 4 x 12 Seated Hamstring Curl 4 x 12 Dumbbell Stiff-Leg Deadlift, superset with 4 x 10 (each leg) Weighted Diagonal Step-up (shown without weights) 4 x 12 Glute-Ham Raise, superset with 4 x 15 (each leg) Single-Leg Bench Bridge Exercise Descriptions Weighted Diagonal Step-up.
Get Set. Work.