We don't really feel like spending hours in the gym, shaping our buttocks a little bit. A two-, three-hour workout is really not necessary, so we'll keep it at an hour. I promise you, this is a real killer. This workout is fully focused on your legs and buttocks. It takes a gym and a good dose of motivation. So pull out those sports clothes and prepare for a tough workout! Get better results with this Gym Booty workouts for maximum results. Barbell squats 4 x 8Not too many repetitions, but with extra weight. Don't make it too easy for yourself. Do 8 repetitions go pretty well for you? Then it can be heavier! When you feel your legs burn, you know you're doing a good job. Pay close attention to your posture: stand up straight, place your feet at shoulder width and make sure that your knees do not get past your toes when you drop. Front squats 3 x 12Front squats are heavy, very heavy. So don't take too much weight right away, but try it first with an empty bar. You rest the bar on the front of your shoulders and support it with your arms. When postureing, pay attention to the same points as the regular squat and make sure that you do not lower the bar, but keep it well high. One leg romanian deadlifts 3 x 12You're not going to like this exercise, but it's effective. This exercise is also very good for your balance, because you perform it on one leg. That's also the only difference from a traditional romanian deadlift. You start on your right leg and as you bend over, you push your left leg back and up. You can do this with dumbbells in your hands to make it heavier. If you don't feel it burning, you've made it too easy for yourself. Ten reps per side! Lying leg curls 3 x 12A variant of the seated leg curls and a favorite with many. It's a really good hamstring exercise and is guaranteed to cause muscle pain. The execution is not difficult, but make sure that you stay well pressed into the bench during the movement. If it's too easy, you can do the way back extra slowly in 3-5 seconds. Or you could add a few more pounds. Hipthrusts 4 x 8The ultimate bootybuilder, this exercise is known for that for a reason. In this exercise you are often stronger than you think, so don't be afraid to add some weight after the first set. Make sure that you grab a bench that is not too high for you so that you can get horizontally and that you keep your chin on your chest during the execution. Simple? Hold him at the top for a few seconds. Cable kickbacks 3 x 12For this exercise you need an anklet that you can attach to the cable device, which most gyms do have. The most important thing is that you squeeze your buttocks well when you kick, then you really feel the burn. Kick your leg back vigorously, hold for a moment and let it come back slowly.
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Sometimes it is difficult to schedule a workout. Often things like work, friends or the household come first and therefore you skip a workout earlier. This workout for tight buttocks can be done anywhere and only takes you 20 minutes of your time! Because rounder buttocks- everyone wants them, don't they? That's why it's ideal to exercise before you go to work or just when you get home, for dinner. 20 minutes workout for tight buttocksKickback left- 35 secondsLean to the ground with your hands and your knees. Lift your left foot into the air and make a 90 degree angle with your knee. Tighten your glutes during this movement. Make this movement as controlled and as fast as possible. Alternate between a 90-degree angle and stretching your leg in a straight line. Curtsy lunge – 35 secondsBring your hands together at chest height and put your feet at hip width. Now step with your right foot in front of your left foot and then bend your left knee and sink down a little bit. When the front of your right knee is parallel to the ground, stop the movement. Now push yourself off the ground with your right foot and return to the starting position. Kickback right- 35 secondsOnce again, lean your knees to the ground with your hands. Lift your right foot into the air and make a 90 degree angle with your knee. Tighten your glutes during this movement. Make this movement as controlled and fast as possible. Alternate between a 90-degree angle and stretching your leg in a straight line. The Bridge – 35 secondsGet on the ground, lie on your back and rest your arms along your body. Now flatten your feet on the ground and bend your knees a little. Tighten your abdominal and glutes and lift your hips up. Make sure your knees to your shoulders form a straight line. Maintain this position for 5 seconds, then rest for 5 seconds by leaning on the ground. Bench flutter kicks – 35 secondsLie with your belly on an elevation, for example on a bench and let your thighs protrude. Tighten your belly and buttocks and move your legs up and down. Alternate your left and right leg. Keep your legs in a straight line during this movement, in line with your body. Hold your hands on the side of the bench. Rest for 10 seconds between exercises and repeat for a total of 20 minutes! Isn't this too hard for you? Then rest for 20 seconds between rounds.
The weather is getting nicer, summer is coming! Time to say goodbye to cloaking clothes and hello to floral dresses and swish skirts. And doesn't a skirt look a little nicer with a pair of nice round buttocks in it? We have listed the 7 ultimate exercises with which everyone can grow buttocks. Do these exercises all in sets of 15 and do three rounds of this. The workout lasts less than half an hour in total. Good luck! 1. Squat15 reps, 3 rounds The most used and perhaps most popular exercise for buttock growing. The beauty of the squat is that it is not only good for your glutes, but also for your thigh muscles. 2. Sideboard dips20 reps, 3 rounds In this exercise you put the low shelf on your side. After 10 dips, switch sides so that you load both sides equally. Keep your upper body straight and don't 'hang' too much in your hip. 3. Sideways lunges20 reps, 3 rounds A variation on the regular lunge that is even more effective for your glutes and with which you will grow your dream legs. Keep looking straight ahead and tighten your core so that you stay well balanced. 4. Bulgarian split squats20 reps, 3 rounds A variation on the squat that tackles slightly different muscles than the regular squat. For example, use a chair or sofa to perform this exercise properly at home. Change halfway through the round so that both sides are taxed equally. 5. One leg row20 reps, 3 rounds With this exercise you grow tight round buttocks, work on your balance and become more agile! What's stopping you? Oh, yes, don't you have such a good balance? Then try to focus on 1 point or use something to lean on to keep your balance. Switch sides halfway through. 6. Glute Bridge20 reps, 3 rounds Tighten your buttocks well when you push yourself up. This way you will have optimal results from this exercise. So really take your strength out of your buttocks, legs and abs and don't lean too much on your arms and shoulders. Change legs halfway through practice. 7. Shelf lay raise20 reps, 3 rounds In this exercise, tighten your buttocks well and of course your core to stay in balance. Do you think it's getting too heavy for your arms? Then you can also perform it on elbows and a knee. Switch sides halfway through practice. So, can you feel your buttocks burning? That's a good sign! Do you also want to try our other workouts that grow tight round buttocks? This workout lasts only 20 minutes and is also all about growing tight buttocks. Are you in the gym and don't know how and where to start working out your buttocks? Check out this buttocks and legs workout for the gym.
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