booty.by.JA

11.24.2015

 

Achieving the perfect behind is a challenge for many women. Primarily because your some women find it nearly impossible to achieve curves if they have a more straight natural body shape. While you can not change what genetics has blessed you with, you can achieve the most optimal behind by following a combination of booty blasting exercises!

 

Do you dedicate a full day to work out JUST your glutes? Isolating this muscle group can really build up these muscles to their fullest potential to give you those backside curves you have been after. 

 

The first thing to remember is that it requires more than just squats. While squats are a great foundation to build leg and glute muscles, you must work your glutes from multiple angles. 

 

Start with a squat routine:

 

-12 squats with arm variations (to activate the entire core and warm up the entire body)

-20 jump squats (alternate directions to heighten the intensity) - each direction counts as 1

-12 double jump squats (pulsing low in your squat)

-15 frog jumps 

Repeat 

 

 

Add in additional excercises to really isolate the glute muscles: 

 

-Kickbacks with ankle weights 4 sets x 15 reps 

-Goodmornings 4 sets x 15 reps

-Step ups with dumbbells 4 sets x 15 reps 

-Glute bridges 4 sets x 20 reps (with 10 pulses between each set)

20 minutes on stairmaster

 

Get that booty!

 

-body.by.ja

 

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