Wednesday, 20 January 2016

WEDNESDAY WORKOUT: TWO MOVES TO TONE YOUR BUM

I've been asked quite a lot recently about what I do in the gym, and I don't have a set routine, but I do have certain moves I like to incorporate into my workouts.
I'm no know-it-all when it comes to working out, that's for sure. And I'm still learning myself so I often change things around to optimise my time in the gym - because I don't like to spend more time there than I have to. I usually split my days so that I'm alternating between legs & glutes and abs & arms. That doesn't mean you have to do that, by all means, find a system that works for you - but that's how I do it, and it gives my muscles enough time to repair themselves.

I like training glutes (i.e, my bum!) because I love seeing the effect it has. I have always had a bum, it just wasn't exactly sitting where I wanted it to. But I've been training it for around 14 months now and I'm seeing some good results. I'll talk you through my whole routine bit-by-bit but today I want to show you two exercises I do that isolate that area pretty well.

1] WEIGHTED LEG EXTENSIONS
This one is simple, and I'd recommend it if you're just starting out because it doesn't require too much existing leg strength. Grab a pair of weighted ankle straps (your gym might have them, or if you're doing this from home, you can pick them up from here). Attach them just above your ankles, making sure they fit snugly. I use as heavy as I can find, but start out lower and work your way up.

STEP 1: Rest on your hands and knees then slowly lift your right leg up towards the ceiling, bending   slightly at the knee.
STEP 2: Bring it all the way up until you can feel a pull in your lower bum. You should also feel a stretch though your calf muscle.
STEP 3: Lower your leg then do the same again. I do 12 reps per leg.
STEP 4: Repeat 12 reps with your left leg (I do 3 sets, so 36 altogether on each leg).

2] Sideways weighted leg extensions

Similar to the first move, but this time you're extending your legs to the side - which will isolate the outer part of you thighs and hips (great for getting that hourglass figure!). Use the same ankle weights as before, or if you want to go a bit heavier, I sometimes hold an 8kg weight to the side of my leg.

STEP 1: Standing up, using one hand on the wall as support, lift your right leg outwards then up, keeping it extended not bent.
STEP 2: When your leg reaches hip level (or as far as it will go!) then lower it back down slowly. You should feel the stretch through your outer thigh.
STEP 3: Repeat for 10-12 reps.
STEP 4: Do the same for the left leg (again, I do 3 sets of 12 on each leg).

Now, go tone that bum! Message me below if you have any questions x
SHARE:

No comments

Post a Comment

Blogger Template Created by pipdig