Create Gravity Defying Glutes With 6 Great Butt Growing Exercises
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Create Gravity Defying Glutes With 6 Great Butt Growing Exercises
If you’re looking to pump up a small behind, there are only four letters that you need to know: BOSU.
Put simply, a BOSU — which stands for “both sides up” or “both sides utilised” is a half exercise ball with a platform on the bottom, designed keep the user off balance. Standard exercises, like squats and lunges, become more difficult since the body has to not only perform the exercise, but also fight to remain stable throughout the movement.
You’re changing your centre of gravity with each part of the reps. As you step onto the dome, there’s more tension in your front leg, so you’re emphasising your front quad more. And because your front foot is elevated, the glutes in your rear leg are better activated, too.
Following a program that targets the tough-to-tone areas of the glutes while increasing core stabilisation — like this plan— will better your chances of achieving the look you want. Do it two or three times a week using 10- to 15-pound dumbbells; as you progress, increase your resistance to continue seeing changes.
1. Alternating Lunge:
Target Muscles: glutes, hamstrings, quadriceps, hip adductors
Do: 3 sets of 12 reps (each leg)
How to:
Holding dumbbells at your sides, stand with your feet shoulder-width apart and the BOSU on the ground in front of you.
Keep your chest tall and shoulder blades back as you step forward, centring your foot on the BOSU’s dome, and lower into a lunge.
Explosively push back to the starting position, and repeat with your opposite leg.
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