Glute Workout 6 Ways To Build Your Perfect Booty
Theyre the perfect way to make sure you concentrate on using the right muscles throughout the workout To make split squats even more difficult and thus put more stress on your booty muscles put a barbell across your back A barbell works better than dumbbells because your . Pop onto FitBoard or the fitness board on Pinterest and you’ll soon learn that it’s all about the butt! Who doesn’t want a backside that turns heads? You can do cardio until you’re blue in the face, but you won’t build a great bum unless you do some weight training. Not sure which moves or techniques are best for building the perfect booty? We’ve got you covered. Here are five of the best glute training techniques and exercises you can do, including a complete workout from IFBB Bikini competitor India Paulino. Incorporate these techniques in your lower-body training regimen and you’ll be blown away by the results. A full set of glutes is in your future! Of all the bum-friendly exercises to add to your workout routine, the squat should be numero uno. True, it’s the queen exercise of butt-building, but it’s also a great movement for athleticism, flexibility, and can even tax your cardiovascular system. Tabitha Klausen, an IFBB Bikini competitor and proud owner of a great booty has some tips for squatting. “Old-fashioned bodyweight squats that go below parallel are a great way to start your leg workout, ” she says. “They’re the perfect way to make sure you concentrate on using the right muscles throughout the workout. ” Before each leg workout, Tabitha does 4 sets of 25 reps of bodyweight squats. She focuses on squeezing the glute muscles to get them firing and ready for her heavier lifts ahead. Tabitha recommends concentrating on form rather than weight. “Focus on feeling the form through all of your exercises rather than using the heaviest weight possible, ” she says. “It’s important to feel that mind-muscle connection. ” Puzzled about how to grow your glutes without also building massive quads? Amanda Latona delivers the “wide and high” answer. “When doing any glute-focused exercise, like squats, take a wide step forward to take the weight away from your quads. Or, if you’re doing step-ups, add more elevation. Both adjustments will add more focus on the glutes specifically. ” If you’re really looking for a challenge, Amanda also recommends lunging by stepping down from an elevated platform. This increases your range of motion, which will result in greater glute muscle fiber activation and growth. One problem Dr. Sara Solomon sees regularly is women who are using a regimen that neglects to correct muscular imbalances. “It’s critical to follow a workout that focuses on correcting your muscle imbalances so you can avoid running into injuries, ” she explains. “Most of us spend the majority of our day sitting, which further causes the glute muscles to weaken and makes us rely more heavily on our quads and hamstrings to power through our exercises. ” One of Sara’s favorite exercises to correct this imbalance is the glute bridge. To perform this one, sit on the ground with your upper back against a bench, your knees bent, and your feet flat on the floor in front of you. Squeeze your glutes as you raise your pelvis high enough off the floor to create a straight line between your knees, hips, and shoulders. Focus on using only your glute muscles to do the work. If you need a bigger challenge, put a weight plate or loaded barbell on your hips for extra resistance. Once you add glute muscle, the next step, of course, is to bring it all into sharp “bootylicious” relief. “The goal is to lose fat while maintaining my hard-earned muscle, ” Solomon says. “I supplement my intermittent fasting regimen with BSN AminoX BCAAs and BSN’s brand new product, ISOBURN, a fat-burning protein powder. During my morning fasted training, I consume one scoop of Grape AminoX both pre- and intra-workout. I consume one scoop of AminoX immediately post workout, then every two hours post workout until I break my fast to stimulate muscle protein synthesis and halt muscle breakdown. I break my fast with ISOBURN 100% Whey Protein Isolate, but not immediately post workout because this is my window of opportunity to burn fat. ” Because this exercise puts your body in an unbalanced position, you’ll have to recruit often-untapped muscle fibers in order to maintain balance. This added challenge will get even the most stubborn glutes to grow. Single-leg squats are often overlooked, but they’re one of the most challenging and most effective lower-body movements around. Many people won’t be able to do one right off the bat. Hold a weight in front of you for counterbalance, grab a wall for help, or put a thin plate under your heel. The split squat is an excellent butt-building move. When you do it, think about pushing up from the bent-knee position through the heel instead of through the ball or toes of your foot. By shifting your weight to your heel, your center of balance will instantly move slightly backward and will better activate your glutes. To make split squats even more difficult and thus put more stress on your booty muscles, put a barbell across your back. A barbell works better than dumbbells because your body position is optimized for glute muscle recruitment. The 2013 Bikini International winner knows exactly what it takes to earn the top spot on stage. For India Paulino, that means working her glutes three times per week! “I was always very skinny, ” India says, “so I had to work hard to build my glutes. ” India’s glute workouts are fast-paced, intense, and effective!
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Influencer shows how models take perfect booty snaps using angles Daily Mail Online
An influencer has set out to shatter the illusion of perfection often found on our social media feeds by revealing how models take the perfect booty snaps using different lighting and angles Georgie Clarke 25 from London took to . Influencer reveals how Instagram stars instantly ‘lift’ their derrières and remove appearance of cellulite by facing the sun and shooting from a side angle Georgie Clarke, 25, from London, revealed how she takes ‘perfect’ snapsShe explained how flawless photos can be achieved by using lighting and anglesGeorgia, who has 699, 000 fans, posted side-by-side snaps taken seconds apart An influencer has set out to shatter the illusion of perfection often found on our social media feeds by revealing how models take the ‘perfect’ booty snaps using different lighting and angles. Georgie Clarke, 25, from London, took to Instagram to show her 700, 000 followers the different techniques used by social media stars to achieve their flawless snaps. Wanting to show what’s actually ‘real’, she fills her Instagram account with candid images and urges her followers not to compare themselves to models and influencers. Recently, she shared side-by-side pictures taken just five seconds apart from each other, writing: ‘When you face the sunlight directly on and the camera is shooting from the side, it softens the skin and creates lots of shadow effects appearing to be toned muscles. ‘ In one image Georgie gave a more relaxed pose showcasing her natural skin dimples in a stunning nude bikini as she faced the shade while in a second snap, her derriere looked smooth as she arched her back. Georgie Clarke, 25, from London, has set out to shatter the illusion of perfection often found on our social media feeds by revealing how models take the ‘perfect’ booty snaps using different lighting and angles Georgie took to Instagram to show her 700, 000 followers the different techniques used by social media stars to achieve their flawless snaps Captioning the post, Georgie wrote: ‘Facing the shade VS Facing the sunlight. ‘When the camera is from a side and low angle… facing the shade means that the harshest part of the light hits your body. ‘She added: ‘These were taken 5 seconds apart from each other, they’re the exact same body in different lights. ‘Lighting had a huge impact on how our bodies appear on camera so please don’t be fooled when you see magazine pictures or Instagram shots where the person looks flawless. 90 per cent of it is down to the correct lighting and angel of the camera. Wanting to show what’s actually ‘real’, she fills her Instagram account with candid images and urges her followers not to compare themselves to models and influencers (pictured left and right, posing to show how lighting and angles can change an image) The Instagram star, who has amassed 700, 000 followers on the app, confessed she had also ‘spent hours agonising over’ her body ‘I’ve seen pictures of myself where I am caught unawares and a shot has been taken like the left image. ‘It used to really upset me and I’d spent hours agonising over how I could change my body. ‘Now I just know that it’s down to lighting and I don’t need to change anything about my body… because I can take the exact same shot with flattering light and feel great about myself. ‘Stop comparing yourselves, you’re great and you’ve got this. ‘ With another set of candid snaps, the influencer confessed she would have ‘deleted’ the image on the right, only sharing the more flattering photo on the left The 25-year-old detailed how ‘a clever pose, adjusted angle, strategic lighting and tensed body’ could enhance a body In another candid snap, she shared the photo she would usually post as opposed to one she would of deleted. The influencer looked incredible in lavender beach wear as she posed perching on a chair in the left snap. Meanwhile she looked more relaxed in the picture on the right as she tied up her brunette locks. She captioned the post: ‘Do you ever get put off buying a beachwear because you know you won’t look the same as the Instagram model wearing it? She uses techniques such as clever posing, adjusting her body angle and strategic lighting to get the ‘perfect’ snap (pictured left and right) ‘Well guess what… the model doesn’t even look like that in real life. ‘It’s a clever pose, adjusted angle, strategic lighting, tensed body that’s then been enhanced and airbrushed…. ‘She added: ‘It’s not real life ladies, stop comparing yourself! Another before-and-after composite captures the Instagram star looking every inch a model wearing gym gear, before slouching down and arching her shoulders ‘Everything we’ve been taught and conditioned to hate about ourselves is actually completely normal! ‘Cellulite, dimples, scars, stretch marks… rolls… you name it, everyone has these things! ‘ Another before-and-after composite captures the Instagram star looking every inch a model wearing gym gear, before slouching down and arching her shoulders. The Instagram influencer has urged other women ‘to stop comparing themselves’ to the models they see online (pictured left and right, posing)