If you’re getting ready for beach season and want to focus on getting firm glutes for fun in the sun, we’ve got the best exercise hacks for you.
Jayne Gomez, a certified personal fitness trainer, tells us about it.
Gomez gives us hints on how you can start sculpting round and firm glutes, and it involves fueling your body with a good amount of protein and targeting all 3 gluteal muscles through weight training.
Gomez tells us, ” The 3 gluteal muscles are the gluteus maximus, gluteus medius, and gluteus minimus .” He also shares another secret, which is to ” focus on the glute squeeze while doing any type of glute exercise. ” This will give you a round and firm butt if you do it regularly .”
Trick 1: Do barbell hip exercises
Gomez reveals that weight training is an amazing way to strengthen your lower back, upper thigh, and gluteal muscles . One of his top favorite exercises that engages all of these muscles is the barbell hip thrust.
To perform this exercise, Gómez instructs: “ Stay seated on the floor with your legs straight and your back straight against the bench. Roll the barbell up to your hips, so it rests comfortably (if this is uncomfortable, consider using a barrier like a towel). Rest your shoulders on the bench, square and in line with the bar. Lean back ( never round your back, keep your shoulders straight ) and squeeze your glutes as you drive your hips toward the ceiling, lifting the bar. You really contract those glutes by squeezing them as you do this lift. Take a moment at the top to hold onto the bar before slowly rotating your hips to return to the starting position .”
Make sure your neck stays straight at all times. Do 3 sets of 15 repetitions.
Trick 2: Do the Romanian deadlift
Hold a dumbbell in each hand.
Bend at the waist and bend your knees a little, allowing the dumbbells to drop close to the ground.
Come up to the starting position. That’s a repeat.
Try to perform between 10 and 15 repetitions.
Trick 3: Make fire hydrants with a resistance band
Stand up and place the resistance band above your knees.
Get on all fours, with your knees just below your hips and your hands just below your shoulders. Keep your back and neck straight and look straight ahead.
Keeping your knee bent, lift your right leg out to the side until your thigh is parallel to the ground. Hold the position for a few moments and lower your leg back to the starting position.
When you finish, repeat the exercise on the opposite side.
Do 12 reps on each side.
Trick 4: Do Dumbbell Lunges
Stand with your feet hip-width apart while holding a dumbbell in each hand at your sides.
Extend one leg behind you as you lean forward until your body is parallel to the ground, extending your arms toward the ground.
Go back to the starting position.
Repetitions: 12 to 20 repetitions with each leg.
Trick 5: Do donkey kicks with optional ankle weights
Start on all fours on a yoga mat. Make sure your knees are below your hips and your hands are below your shoulders. Bring your spine into a neutral position and draw your shoulder blades down and back.
Inhale.
Exhale. Keeping your knee bent, release and raise your right leg until your thigh is in line with your spine, making sure your foot remains flexed.
Inhale. Lower your right leg to return to the starting position, but without resting your knee on the mat.
Complete 10 reps on the same side, before repeating the remaining reps on the other side.
After I initially commented I appear to have clicked on the -Notify me when new comments are added- checkbox and from now on whenever a comment is added I receive 4 emails with the same comment. Is there a way you are able to remove me from that service? Cheers!
gay chat video
live free gay web cam chat rooms
older gay chat
gay chat rulette
gay french chat camtocam
gay webcam chat software
professional custom essays
reliable essay writing service
custom essay writing service toronto
online essay writing service review
medical school essay service
essay services
academic essay writing services
professional essay writing service
pay for someone to write my essay
original essay writing service
best custom essay site
write my college essay
help writing essays
buy an essay
business school essay writing service
buy essays online cheap
pay to write my essay
custom essay station
help writing college essay
buy cheap essays online
what is a good essay writing service
ruby slots casino login sim slots free games myvegas slots facebook downloads ruby slots
i need help writing a compare and contrast essay
custom essays writing service
someone write my essay for me
college scholarship essay help
essay writing assignment help
essay editing service online
what is the best custom essay writing service
write my essay south park
cheap essay writer
service essays
write my essay for me cheap
essay help online
college essay writing services
academic essay writing service
best essay writing service
best custom essay
writing essay services
please help me write my essay
i will pay you to write my paper paper writer service
buying papers online college write my paper for money
essay writing services
professional essay writing help
essay writing service discount
write my essay south park
who will write my essay
best essay service
writing services for college papers papers help pay to write papers cheap paper writing service
thesis papers for sale custom written paper professional
paper writers pay to write paper
help with writing an essay
history essay help
college essay help online
college essays writing services
custom essay writing online
custom essay paper
need help in writing an essay
essay help
help with essay writing
buy papers online cheap cheap custom papers where can you buy resume paper someone to write my paper for me
need help write my paper pay someone to write paper
paper help researchpaperswriting.org
top custom essays
custom writing essays services
help on essay writing
write my admissions essay
services essay
help writing an essay for college
buy a paper for college buy school papers online websites that
write papers for you customized writing paper
pay someone to write a paper for me paper writing
service college cheapest paper writing service custom note paper
customized writing paper custom papers review cheap
custom papers pay to do paper
best essay writer
buying essays online
professional essay writers for hire
professional paper writing service best paper writing service reviews who can write my
paper for me pay someone to write paper
buy papers online write my college paper write my paper for cheap buy cheap paper online
buy literature review paper buy dissertation paper write my apa
paper paper writing services legitimate
write my apa paper help me write a paper custom papers writing write my paper for me cheap
comprar cialis comprar cialis 5 mg cialis
paper helper pay to do my paper paper writers college someone write my paper
order paper online pay someone to do my paper cheap custom written papers need someone to write my paper for me
help writing a paper for college help with paper buy papers for college best paper writers