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In part one of Exercises to Get Rid of a Flat Bum we discussed 3 moves using weight training to help you create the round peach you are dying for!
The exercises discussed were the Barbell Hip Thrust, Goblet Squat and Hip Abduction. Now these are just 3 of the most popular ways to work your glutes, but when put together they target the 3 main muscle groups of your glutes.
The key as mentioned is to use added resistance or weights! When using the weights to add resistance this helps “turn on all the muscle fibers in your glutes and make them work! BUT the BUTT is a complex muscle and needs multiple types of training, including a warm up.
Many of us sit at work or school for hours a day. When you are sitting down you are stretching and relaxing the glute muscles. This is an issue when you then want them to contract and work them. Since they have been relaxed they now need to be “turned on” or activated. By activating them properly you are making sure you are going to get the most out of your training.
So let's go over a few warm up moves to make sure you can grow your peach as fast as possible! Just as in the workout you want to activate each muscle of the glute as you will be working them all!
The activation exercises we are going to discuss are
The Glute Bridge
Lateral Band Walk
Donkey Kicks
The Glute Bridge
Lateral Band Walk
Donkey Kicks
Once completed get to work with your resistance training movements mentioned in part 1 and watch the glutes grow!
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