Summer is here and so is swimsuit season. What’s hotter than a nice round butt at the beach? Nothing! We all want this rounder fuller butt. Well in this post, I will give you three good exercises to get the best bum this summer.
First, there’s the Weighted Split Squats. Now let’s make one thing clear these aren’t your typical squats, adding these bad boys to your routine will help get you into shape fast! You’ll be ready to rip off your shorts right in time for the next pool party,
How to do it:
1-First you should pick out some dumbbells that aren’t too heavy for you to do a full set. If you do it properly this can be one of the safest workouts you can do! For beginners it can also be quite good idea to place a small pad or folded towel in front of a normal weight bench.
2- Next stand in front of the pad and rest one leg on the bench with the toe facing downwards. Remember to keep your shins vertical so that your knees don’t shoot past your toes. Try and keep your chest upright and hold the dumbbells at each side as you squat down on one knee.
For this exercise you will want to do between 3-4 sets of around 15 reps each with only 45 second rest periods in between!
The second exercise the Wide-Stance Squat. Now this exercise can hurt your back if you don’t do it properly so follow these guidelines:
1- Begin by loading the bar appropriately (not to heavy to start) and stepping under it, placing it across the back of the shoulders slightly below the rear deltoids in a “low-bar” position. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.
2-Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet in a wider-than-shoulder-width stance with the toes slightly pointed out and knees slightly bent. Keep your neck neutral. This will be your starting position.
3- Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement
4- Drive up through your heels, pushing your feet and knees out. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.
Go DEEP! Ever see that guy at the gym who loads up the bar or leg press and descends just an inch or two, apparently impressing himself that he can handle the heavy load? Doing such partial reps shortchanges results, but nowhere more than the glutes.
The third exercise for the best butt is One-Legged Cable Kickback. I usually do this exercise at the end of a leg workout as a finisher. It helps to get the pump for a vava-voom butt that will make your friends jealous! Here is how:
1- Hook a leather ankle cuff to a low cable pulley and then attach the cuff to your ankle.
2- Face the weight stack from a distance of about two feet, grasping the steel frame for support.
3- While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly “kick” the working leg back in a semicircular arc as high as it will comfortably go as you breathe out. Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
4- Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
5- Repeat for 12 reps.
6- Switch legs and repeat the movement for the other side.
Now get ready for that attention, I warned you!
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