If your reading this chances are you want to know how get a firm bum. Like any muscle, if you want to improve shape and tone, you need to use weights and exercises that will target the glutes, sorry ladies hours of cardio won’t do it. In a nutshell, get squatting, and squat DEEP!
A lot of my female clients struggle with post pregnancy weight, especially around the bum and thighs, this workout I use with them all the time to help get the firm and toned bum they are looking for
The following 30 day plan is broken into 3 workouts a week, one using heavy weights, one using medium weights and thirdly using bodyweight. Each workout will focus on different squat variations, deadlifts lunges, hip thrusters and hip abduction exercises.
Benefits of training your gluteus
Your backside, bum, derriere, buns…. whatever you like to call it, is more than just the roundness to your behind. The Gluteus maximus, medius and minimus and an important functional role in your body’s alignment. Strong gluteus protect you from injury, improve athletic performance and give you a curvy shape. The 4 benefits of training your gluteus include
Function- Strong gluteus ensure you keep Proper alignment of the pelvis, torso and legs, which will help with good form when doing weight training and simple activities like walking and running
Injury- Strong Gluteus, strong body. The problem is when you have weak gluteus, which can through your body out of alignment causing other muscles to take over which may lead to injury
Power-Strong Gluteus can produce an enormous amount of power, helping you to sprint faster, jump higher, cycle more powerfully and lift heavier weights during squats and deadlifts.
Back Health- Suffer with a bad back? Chances are you gluteus have something to do with it. When your gluteus aren’t activating as they should, your hip flexors takeover. An overstressed hip flexor causes back pain by putting too much stress on the lower lumbar.Strong gluteus…. strong back!
Strong, firm bum workout
Heavy day
Back Squat- 3 sets, 5 reps
Weighted Hip thrust – 3 sets, 8 reps
Weighted walking Lunges 3 sets, 20 reps (10 each side)
*Choose a weight in week 1 for back squat that you can perform 3 sets of 5 reps with perfect form
*Add a rep each week to your back squat
e.g. week 1- 3*5 reps
week 2- 3*6 reps
week 3- 3*7 reps
week 4- 3*8 reps
Medium Day
Goblet Squat- 3 sets, 12-15 reps
Stiff leg deadlift 3 sets, 10-12 reps
Bodyweight Hip Thrust 2 sets, 20 reps
Weighted walking Lunges 2 sets, 30 reps
Light Day
Bodyweight Bulgarian split squats 3 sets 20 reps (each leg)
Kettlebell Sumo deadlift 3 sets 15 reps
Bodyweight Lunges 2 sets, 50 reps (25 each leg)
Bodyweight hip thrusts 2 sets, 20 reps
I know it can be scary in the gym lifting weights, you are not alone, and all my female clients have been worried about lifting at some point, so I have also done this home workout for you
Home workout alternative to build strong, firm gluteus
1. Kettlebell Goblet squat 3*10 – 3 seconds down, 1 second hold, 3 seconds up
2. Kettlebell lunges 3*10 each leg – 1 sec hold at the bottom
3. Kettlebell Stiff leg deadlift 2*15 – 3 seconds down
4. Bodyweight Hip Thrusters 2*20- 1 second hold
5. Bodyweight squats 2*50
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