Glutes Workout

Women everywhere are more and more interested in getting the perfect backside, even butt augmentation surgery is up 16 percent! But instead of the scalpel, we're in favor of an easier and healthy method. Work it out!

Forget dangerous, invasive plastic surgery and gaudy, awkward padded jeans and add this butt lifting workout routine to your regular exercise program.

Squats and lunges are great, but they're not enough. Your butt needs this all-around workout in order to reach its full muscular potential! The glutes are a surprisingly fickle muscle group. Often, you feel like you're working them, but you're only working part of them—and not even that hard!

Think about those classic butt-builders like squats, deadlifts, step-ups, and lunges. Sure, they all hit the gluteus maximus, but the truth is that the quads and hamstrings usually "butt in" on these movements and hog most of the muscle activation. Even the increasingly popular hip thrust can use as much quad as butt!

So, in order to really challenge the glutes and force them to become more than just a backseat driver, your workout needs to include a mix of movements that come at this giant muscle group from multiple angles. You need strength work that hits every part of your lower body, followed by isolation work to hammer the neglected glute muscles with a crazy pump.

Lucky for you, we have exactly the workout you need. It's an all-around lower-body burner that will run your booty through the fire and forge it into something hotter and stronger than ever. This app has everything you need to know to build the booty of your dreams.

You should do these butt lifting exercises three to four times per week, giving your lower body a day of rest in between workouts (this “off” day for your legs can be a great time to turn the focus on toning the upper body).

Aside from being able to make a serious impact on your body’s shape and curves, this workout also burns a high number of calories because of all of the large muscle groups that it engages.

Doing this routine will target and tone the inner and outer thighs, hamstrings, quadriceps, calves, obliques, abdominals and lower back. It requires good balance, but even someone who lacks an excess of coordination can modify these exercises in order to find a version that will help to build their baseline agility.

Here is an example of the workouts provided by this app:

- Donkey kicks

- Adductor squats

- Glute bridges

- Kettlebell mountain climbers

- Curtsy lunge

- Side lying leg kicks

- Lunge and press

- Sumo squat with kettlebell

- Glute bridges with medicine ball

- Heel sky raise

- Single leg ballet kicks

- Lower half lunge

- Bottle Exercise

- Pelvic tilts

- Squat and run

- Standing donkey kick

- Booty cross-over

- Leg extension with hip thrust

- Prisoner squats

- Medicine ball squats

- Hamstring Curl Stability Ball

- Lateral Band Steps

- Booty Boxes

- Killer Kicks

- Toe Taps

and many more...

Remember, the most important thing to focus on while you are doing a movement is form; always choose the hardest version of an exercise that you can do with perfect form. Sacrificing form will make for a less effective workout, so make those details a priority.

If you do this workout regularly (3 – 4 times a week), you should be able to tell a difference in your body composition as soon as two weeks after your first run-through. Keep at this calorie blasting bodyweight workout for a month and you will definitely notice a difference in your body tone and if you have incorporated healthy eating habits, likely a change in the number on the scale as well.

世界各地的妇女越来越多的兴趣得到完美的背面，甚至对接隆胸手术是高达16％！但是，而不是手术刀，我们赞成一个更简单的，健康的方法。成功了！

忘了危险，微创整形和华丽的，尴尬的棉服牛仔裤，屁股这个提升日常锻炼添加到您的定期锻炼计划。

深蹲和箭步蹲是伟大的，但他们还不够。你的屁股需要这个全能的锻炼，以达到其充满肌肉感的潜力！臀肌是一个令人惊讶的善变的肌肉群。通常情况下，你觉得你的工作他们，但你只是工作的一部分，他们 - 甚至不是那么难！

想想那些经典的对接建设者像深蹲，硬拉，一步起坐，弓步和。当然，他们全部命中臀大肌，但事实是，股四头肌和腘绳肌通常是“屁股”上的这些动作和生猪大部分肌肉激活。即使是日益流行的臀部推力可以使用尽可能多的四作为对接！

所以，要想真正挑战臀肌，迫使他们成为不仅仅是一个指手画脚越多，你的锻炼需要包括进来以从多个角度这个巨大的肌肉群运动的组合。您需要强度的工作，打你的下半身的每一个部分，其次是隔离工作，一个疯狂的泵锤被忽视的臀部肌肉。

幸运的是，我们有正是你需要锻炼。这是一个全能的下半身刻录机将通过消防运行你的战利品，并建立到的东西比以往更热做强。这个程序有你需要知道建立你梦想中的战利品的一切。

你应该做这些对接升降练习，每周三到四次，让你的下半身休息的锻炼之间的一天（这“关”的一天你的腿可以是一个伟大的时间来打开注重调理上半身）。

除了能够使你的身体的形状和曲线的严重冲击，这也锻炼烧伤了大量的，因为所有它从事的大肌肉群的卡路里。

这样做程序将目标和调养大腿内外侧，腿筋，股四头肌，小腿，腹外斜肌，腹部和腰部。它需要良好的平衡，但即使是人谁没有过多的协调可以，以便找到一个版本，这将有助于建立自己的基线敏捷修改这些练习。

下面是这个应用程序所提供的训练的一个例子：

- 驴踢

- 内收蹲

- 臀部桥梁

- 壶铃登山

- 弓步行屈膝礼

- 侧卧踢腿的腿

- 弓步，然后按

- 相扑半蹲着壶

- 臀部桥梁与实心球

- 鞋跟天空加薪

- 单腿芭蕾舞踢

- 下半部弓步

- 运动瓶

- 骨盆倾斜

- 下蹲和运行

- 常委会驴踢

- 藏宝交叉

- 腿部伸展髋推力

- 囚犯蹲

- 医药球蹲

- 断筋卷曲稳定球

- 侧带步骤

- 藏宝盒

- 前场任意球杀手

- 脚趾丝锥

还有很多...

记住，最重要的是要专注于当你在做运动的形式;总是选择一个练习，您可以用完美的形式做的最难的版本。牺牲的形式将一个不太有效的锻炼，所以请这些细节的优先事项。

如果你经常做此锻炼（3 - 4次一周），你应该能够以你的第一个贯通后尽快在两个星期告诉你的身体成分的差异。保持在这个热量爆破体重锻炼一个月，你一定会发现在你的身体音色的差异，如果你已经把健康的饮食习惯，在秤上的数字可能是一个改变。