Azcend’s Top 5 Exercises for the Bum….

Views: 2

This week we are looking at our best exercises to work on that bootie…
I would go for 10-12 reps and 3-4 sets!

Single Legged Deadlift
– This can be done without using weights. Make sure that you are keeping your body straight and use your back leg to balance you out.
– Go down as far as you can (I couldn’t go as far due to very tight hamstrings!)

Swiss Ball Hamstring Curl
– Make sure that you are elevated as high as possible, whilst keeping your shoulders pinned down to the floor.
Bring the Swiss ball in towards your body as far as you can

Frog Pumps
– This is so good for your bum – again, this can be done without weights, however a KB really gives you an extra bootie pump
– Make sure that you squeeze your bum together at the top of the action and try and keep the glutes contracted on the way down too

Sumo Deadlift
– Similar to a normal deadlift, however slightly easier
– Have a nice wide base and grab the bar between your legs
– Using the same hinge action as a deadlift, haul the bar upwards
– Squeeze glutes at the top

RDL
– Always have a bend in the knee for RDL’s – you are not doing straight legged deadlifts, you are doing Romanian Deadlifts, there is a difference!!
– Hinge at the hips (think of it as keeping your back straight and sticking your bum out)
– Go down to where you can feel a pull in your hamstrings – this will be a different depth for everyone
– Keep your shoulders pinned back ALWAYS throughout this exercise.

Working on the legs is a great workout. The leg muscles consist of the biggest in the body, therefore more calories will be burnt whilst doing this workout and you’ll eventually get that peachy behind!

Likes: 0

Viewed: