January 13, 2015

Summer Bikini Booty Workout

So, I just turned 28 on Saturday. That sounds crazy to say! I do not feel 28 at all. Where did my 20s go?? The few months leading up to my birthday and the past couple of days have had me really focusing on how I actually feel. If I don't feel 28, then that must mean my energy levels are high, I'm getting enough sleep, and eating the right foods. Even though I don't like the sound of it, I am very happy that age is literally just a number for me right now and I'm very grateful for my health and for everything my body has accomplished on my fitness journey.

Lately, I've been working on making something out of my behind. Have you noticed how tiny swimsuit bottoms have gotten? It's almost like the Brazilian cut is standard and thongs are the new trend. I certainly don't want to be the beach girl hanging out in granny-panty bikini bottoms, but I need to make sure my butt is in tip top shape for those tiny little numbers!

And in society as a whole, doesn't it seem like all eyes are on butts these days? From skinny jeans, to leggings, to cheeky panties, to (I hate to say it) Kim K, booties are the new black. With that much attention on the backside, I've started really fine tuning my lower body workouts to focus more on my butt. I have to say, I'm pretty happy with my body's response. Because the glutes are one of the biggest and strongest muscle groups in the body and utilized anytime you move your legs or hips, they can quickly build with consistency, heavy weight, and a good diet.

The butt consists of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. To get that round, sculpted and lifted booty, you really need to work the butt from all angles and hit all three muscles.

I wanted to share with you the workout I did yesterday, focusing on my glutes, hamstrings, and quads. I am super sore today, which is always a good feeling in my book. ;-)

Miss New Booty Workout
Please Google any exercise you don't know how to do. There are about 1,204,355 free videos that demonstrate each exercise.

Deadlifts - 3-4 sets of 12
Deadlifts are one of the best exercises overall for your body. When I finish a set and put the bar down, I can see my chest heaving in the mirror. They are so, so amazing for you because they not only utilize all major muscle groups in your body, but they can help combat depression, raise testosterone levels and human growth hormone levels. Don't worry, ladies. This doesn't mean you're going to bust through your tee shirt like the hulk and grow hair on your chest. What this means is that you will look younger, feel better, see actual results and muscle tone, and have more energy. You want to "tone it up?" Here's your opportunity. I am a testament to the fact that you will not grow hair on your chest or become huge. Just lean, strong, and confident. You will be sculpting your core, shoulders, butt, back, and improving your grip strength. Next time you'll be offering your husband help with the groceries. ;-)

Romanian Deadlifts - 4 sets of 12
These are great for your glutes, hammies, and buh-bye muffin top! Tone your lower back, core, butt, and hamstrings with this one simple movement. But make sure to keep your butt and hips back far enough so that you feel the pull in your hammies when you bend down.

Bulgarian Split Squats - 2 sets of 12 per leg
This is a great, safe exercise that can replace barbell squats. Personally, I have a lot of neck issues I inherited from my mom's side of the family due to having such elongated limbs and a tiny upper body. I have very little muscle on my back and shoulders, so any weight I place on my back basically crushes my spine. Enter the Bulgarian split squats which I perform with dumbbells. Get that booty, your quads, hammies, and calves.

Barbell Hip Thrusts - 3 sets of 12 (using a weight bench. If that's not possible, lay on the ground and thrust your hips up into the air, squeeze at the top, and lower back down. You'll need a towel or pad of some sort for your hip bones)
THESE will take your booty to the next level. Here is a great description of how to perform this exercise. Since incorporating these, I have noticed some serious changes in my glute size and firmness.

Seated Leg Press
- 3 sets of 12
This exercise pales in comparison to a squat. However, you still gain benefits and I always feel this in my butt. Your back is stabilized so you have far less risk of injury. I'm still able to keep increasing my weight to challenge myself. Plus, the squat bars are always full and the leg press is usually empty. Win-win.

Leg Extension - 3 sets of 12
I throw these in to make sure I'm challenging my quads. My quads are probably my most challenging area to completely tone. For whatever reason, my genes decided that's where my largest fat deposits should reside. Right now, I'm walking pretty stiff thanks to my super sore quads.

Lying Leg Curl - 3-4 sets of 12
This machine is so underrated for building the back of your leg. It works the glutes, hamstrings, and calf. Who wears short shorts? You do.

That's my breakdown for my Miss New Booty Workout. I do switch my workouts up A LOT, meaning I rarely repeat the same workout routine twice. I'll do a mixture of these, or add in different exercises, increase weights, et cetera. Another challenge I've started is performing interval sprints on the Stairmaster. O. M. G. Make sure you are up on your cardio game before attempting these. I had been doing interval sprints on the treadmill, but the max pace of 12 was too slow for me after awhile. So I switched over to the Stairmaster and I had sweat pouring down. Tone up your muscles with smart weight lifting then shred your fat with an intense 10 minute HIIT (high intensity interval training) session on the treadmill, outside, or on the Stairmaster.

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