THE BOOTY SERIES ep.1: Home Workout For a Rounder Butt

RECREATION

2018-05-18

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Today we have a home booty workout from fashion and fitness blogger Chloe Ting, that focuses on growing your hips and glutes for a rounder booty!

STARRING CHLOE TING


Today we have a home booty workout from fashion and fitness blogger Chloe Ting, that focuses on growing your hips and glutes for a rounder booty! 

The following video is in English and you can scroll down for the exercise gifs and instructions.



Chloe recommends starting with your body weight first before you move onto weights or resistance bands. 

Do that a few times and once it gets too easy, then you can start incorporating resistance bands and weights. 

The one Chloe is using in this video is a medium strength resistance band, 8.3kg. 

Of course it is a smarter idea to start with the low strength resistance bands first, you can also use ankle weights or dumbbells.


When it comes to growing your booty, the key is to make it more challenging every time. 

So that's why Chloe suggests that you start with body weights first, and once you have mastered that, increase the difficulty. 

For example, if you can only do 10 reps today, then try 11 reps next week, and 12 reps the week after that. 

Once that's too easy using just your body weight, then start using resistance bands or dumbbells. 

Also, nutrition plays a very crucial role when it comes to growing your booty, so make sure you eat enough!

Like this post if you want to grow your booty with us, and let's get started!


GLUTE BRIDGE WITH ABDUCTION



  • Lie on the floor with your knees bent and feet flat on the ground.

  • Lift your hips off of the ground until your knees, hips, and shoulders form a straight line.

  • Make sure you squeeze your butt when you're on top and do three abductions with your knees.

  • Do about 10-15 reps.

  • If you can't do this exercise with a resistance band, do with bodyweight first.


Take a 30-45 seconds break.


LEG CIRCLES



  • Keep your knees bent at 90 degrees.

  • Lift one knee off the ground and start drawing circles with your knee.

  • Start drawing circles clockwise for 10 reps, then anti-clockwise for 10 reps.

  • You can also use ankle weights or resistance bands. I personally prefer using no resistance band or just a very light ankle weight so I can focus on the motion.

  • Once you're done with one side, make sure you do the other side straight away.


Take a 30-45 seconds break.


ANGLED KICKBACK


  • Start with your left leg, cross your left leg over your right foot, and this is your starting position.

  • Kick all the way up diagonally. Make sure you squeeze your butt and you'll feel it on your left butt. This will also work your right glute as you're balancing yourself.

  • Do 10-15 reps.


Take a 30-45 seconds break.

SIDE LEG ABDUCTION

  • Kick your leg turn side, bend a little forward, hinging on the hips, or keep your body straight.

  • Do 10-15 reps, then do the same on the other side.

    Take a 30-45 seconds break.

STATIONARY LATERAL LUNGE

  • Start with your feet wide apart, more than shoulder width.

  • Lunge to your left side and push yourself back up using your left heel, and make sure you engage your glutes while you do this movement.

  • Do 10-15 reps.

  • Once you're done with the left side, make sure you do the same amount of reps on the other side.


Take a 30-45 seconds break, then we're starting from the top again!

Let's do all of the exercises three times 

Remember, focus on your booty while doing glute exercises. 

Mind-muscle connection is very important! 

Hope this has been a good workout for you! 
Do let us know if you'd like to see more of a certain topic, we exist to help you reach your goals!