? Want A Zero-g Bum? This Intense Leg And Booty Workout Will Give You Crazy Lift. The Results Turn Heads!
This workout is a killer for burning that stubborn cellulite. Smash it daily and you’ll have a cute, toned bum in no time!
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Bent Over Lateral Raises
These lateral raises are a great way to hit your glutes in a very different way, helping to shape your booty!
1. Start on your hands and knees. Hands directly beneath your shoulders.
2. Place one of your legs straight out your side as show. Correct your balance with your other knee.
3. Tense your glute, raising that leg out until it is straight out to your side. Hold for 2-3 seconds.
4. Slowly lower it back down. This is one rep. 5. Repeat with the other leg.
1. From a high plank position, tense your core and jump your legs apart as shown.
2. Repeat the reverse of this motion bringing your feet back together again, tensing your core. This is one rep.
Front DB Raise
Front raises will work your trapezius as well as the back of your shoulders.
1. Stand with your feet hip-width apart, holding a dumbbell in each hand by your side.
2. Tense your core and slowly raise one arm up so it is straight out in front of you, with your palm facing the floor. Hold for 2-3 seconds. You should be tensing your trapezius and shoulder as you do this.
3. Slowly lower the dumbbell back to your side. This is one rep.
4. Repeat with the other arm.
The barbell squat is a very important exercise for building your legs and core. Don’t skip out on it because it seems a little scary!
1. Have a barbell in a squat rack at shoulder height. Place your arms on the bar a few inches wider than shoulder width. You may want to place horizontal bars on the squat rack, just below the height of your shoulders at the bottom of the squat. This means that if you struggle to get back up from the bottom of a squat, you can just roll the bar off onto the horizontal bars without trouble.
2. Pull yourself underneath the bar, your legs should be bent at the knee so that when you straighten them, your shoulders will lift the bar off the rack. The bar should be resting just below your neck, one your trapezius and the back of your shoulders (rear deltoids).
3. Squeeze your shoulder blades, pulling the bar against your trapezius to make sure it’s locked in place and comfortable.
4. When ready, squeeze your core, keeping your spine in a neutral position and straighten your legs to lift the bar off of the rack. Take one or two steps backward.
5. Place your feet just wider than shoulder width and your feet pointed slightly outwards. You should look straight ahead for the entire movement, not up or down. This is your starting position.
6. Perform a squat down in the same way as a bodyweight squat.
7. Slowly lower yourself downwards, squeezing your core and quads until your butt is a few inches above the ground.
8. Squeeze your glutes to explode upwards, pushing down through your heels, returning to your standing position. Pay attention to your lower back, you don’t want to lean forward too much or you will stress your lower back with a lot of weight. This is one rep.
BB Sumo Squat
This variation of the barbell squat hits the insides of your legs more. Perform this just like a standard barbell squat, but place your legs wide enough apart that your toes point out at a 45 degree angle.
1. Start on your hands and knees. Have your hands directly below your shoulders.
2. Squeeze your glute, kicking one leg backwards towards the sky with your knee bent, squeezing at the top for 2-3 seconds.
3. Slowly return the leg until you’re on both knees. This is one rep.
4. Repeat for the other leg.
This is a great power variation of the squat. You still lower yourself down slowly, but explode upwards from the bottom of the squat. As you land, try to slow your momentum so you’re working your muscles on the way down as well.