The Only Thing You Need to Lift Your Butt


When you are advised to shape your body by using handheld weights, don’t be scared that they will only engage your upper half, they can actually work your butt, too. So use weights correctly, as they can strengthen the gluteal muscles that shape your tush for a rounder and higher look.




As a warm up you can start with a rubber-encased bar (10 pounds) or a bare barbell bar.
Then, follow these moves created by Rodrick Covington, founder of Core Rhythm Fitness and demonstrated by a famous Blogger Kelsey Wells:

How to do:
–Perform up to 3 sets of 10 reps per move
–Complete the entire workout two to three times per week
HERE ARE THE MOVES:

Curtsy Lunge

curtsy-lunge
Instructions:
–Starting position – standing with a bar at your feet.
–Grasp the bar with your hands wider than shoulders-width apart using an overhand gri
–Bending your knees, lift the bar up over your head and bring it behind your head on your shoulders.
-As the bar is parallel to the ground and chest high, stepping your left foot diagonally behind you, bend both knees 90 degrees.
–Pressing into your heel forward, return to starting position, then repeat on the opposite side. That is one rep.
Perform up to 3 sets of 10 reps


Heel Strike


Instructions:
–Starting position: standing with the bar in curtsy lunge position, on your shoulders with and your feet shoulders-width apart. Keep the bar parallel to the ground and your chest high.
–Bending both knees, sit your hips back into a squat, while your thighs are parallel to the ground,
–Extending your legs, stand up and lifting your left heel and extended it straight out in front of you in a controlled kick.
–Return to starting position, perform another squat, by kicking with the opposite leg, to complete one rep.
Perform up to 3 sets of 10 reps


Side Lunge


Instructions:
–Starting position: Standing with your feet about hips-width apart and the bar at your feet.
–Bend your knees grasp the bar and lift it off the floor, bending your elbows to curl it up toward your chest.
–Take a large step out to your left, keeping the bar parallel to the floor and chest high and bending your left knee 90 degrees,
–Pressing through the left heel, return to starting position and repeating on the opposite side, complete one rep.
Perform up to 3 sets of 10 reps


Single-Leg Deadlift


Instructions:
–Starting position: stand, holding the bar in front of your body with arms fully extended.
–Lifting your right heel, extend the leg behind you, bending slowly from the waist to lower the bar toward the floor.
–When your chest and outstretched leg are both parallel to the ground, engaging your standing glutes and hamstring, return to starting position.
–Keeping the foot raised, continue until you complete one set’s worth of reps.
–Repeat on the opposite side.
Perform up to 3 sets of 10 reps


Squat to Forwarding Lunge


Instructions:
–Starting position: standing with your feet slightly wider than shoulders-width apart, hold the bar in front of your chest.
–Bend both knees until,keeping your chest high, your thighs are parallel to the ground,
–Pressing up through your heels, return to starting position.
–Taking a large step forward with your left foot, bend both knees 90 degrees.
–Press through the heels and return to starting position and immediately perform another squat, with the opposite foot.
-Returning to starting position, complete one rep,
Perform up to 3 sets of 10 reps.
Source : www.cosmopolitan.com




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