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Exercises to get rid of a flat bum part 2

Exercises to Get Rice of a Flat Bum - Part 2

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

  • Lie faceup on the floor or a mat, your knees bent, and wrap a mini band around your thighs, just above your knees. Your feet should be hip-width apart and your hands at your sides; your fingers should be close to grazing the back of each heel.
  • Engage your core so your low back presses against the floor.
  • Push through your heels and lift your hips until they align with your knees, and squeeze your glutes at the top for one second.
  • Lower your hips to the floor to return to the starting position. This is 1 rep.
  • Complete 1-3 sets of 20-30 reps

Lateral Band Walk

  • Place the band around your ankles.
  • Stand in a quarter-squat position, making sure to hinge at the hips, with your feet about hip-width apart, and your hands at your chest or on your hips.
  • Take a step to the right with your right foot, so that your feet are wider than hip width. Follow with your left foot so that your feet are hip-width apart again. This is 1 rep. 
  • Complete 15–20 reps, then switch sides. If you don’t have enough room, you can do them in smaller increments just making sure you hit the total on each side.
  • 1-3 sets of 15-20 reps each side

Donkey Kicks

  • Loop a mini band around the bottom of your right foot and left ankle. Start in an all-fours position with your knees under your hips, wrists under your shoulders, and your core engaged.
  • Keeping your knee bent and right foot flexed, kick your right leg up toward the ceiling. Pause at the top for one seconds
  • Return your left knee to the floor for 1 rep.
  • Do 15–20 reps, then switch sides.
  • Complete 1-3 sets of 15-20 reps per side

Once completed get to work with your resistance training movements mentioned in part 1 and watch the glutes grow! 

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