Pump the buttocks you always wanted, along with a professional in the Bikini category by Katie Chang Hua.
Girls, I understand that pumping up an ass you can be proud of – hard labour. Genetics didn’t give me round buttocks, so I must work hard to give them a beautiful shape. Today I I want to share with you some of my favorite exercises for gluteal muscles.
During the training, do 8-12 approaches in each of the exercises. If you can do more, then increase weight or complicate the exercise. Make changes to the exercises when necessary. Perform this program 2 times a week, resting one day between workouts.
Content
- Training preparation
- 1) Mahi kicking – 3 sets of 20 reps
- 2. “Crescent” – 3 sets of 20 repetitions
- Butt Workout – a set of exercises in the gym
- 1. Side Squats
- 2. Squats on your knees
- 3. Oblique lunges back with a dumbbell
- 4. Hyperextension with a dumbbell
- 5. Leading the leg back (with gymnastic expander)
- Katie Chang Hua Butt Workout Program
- Training preparation
- 1) Mahi kicking – 3 sets of 20 reps
- 2. “Crescent” – 3 sets of 20 repetitions
- Butt Workout – a set of exercises in the gym
- 1. Side Squats
- 2. Squats on your knees
- 3. Oblique lunges back with a dumbbell
- 4. Hyperextension with a dumbbell
- 5. Leading the leg back (with gymnastic expander)
- Katie Chang Hua Butt Workout Program
Training preparation
Let’s get started!
Warm up
1) Mahi kicking – 3 sets of 20 reps
How to do it: grab hold of something stable (for example, a simulator) and swing the leg from side to side and then back and forth. When done, make circular knee rotation.
Note: this exercise kneads the hips and prepares them for strength exercises.
2. “Crescent” – 3 sets of 20 repetitions
How to perform: put one foot on a bench, Arms in front of you. With the other foot, describe the arc in the air in in the form of a crescent. Straighten your leg, move it from one side benches to another. Then do the exercise with the other leg.
Note: this is another great exercise. for warming up, which stimulates blood circulation and warms up muscles of the buttocks, preparing them for power loads.
Butt Workout – a set of exercises in the gym
1. Side Squats
3 sets of 12 reps per leg
How to: put the barbell on your shoulders and get down in the squat. Then rise, and by moving the body weight to one leg, the other lift to the side. Lower your foot to the original position. Continue the exercise, alternating legs.
Note: Exercise Exercises Muscles buttocks, and also develops leg strength, strengthening internal muscles hips.
2. Squats on your knees
3 sets of 12 reps
How to: put the barbell on your shoulders and kneel down. Lower your pelvis down to your heels. Then get up fully straightening the body in the upper phase of the exercise. Keep your muscles the crust is in tension.
Note: I love this exercise because it isolates the muscles of the buttocks well. Just follow the technique fulfillment! If you will round your back while working with weight on shoulders, you may get hurt. To prevent this, make sure you fully straighten your body with your hips forward and also keep your core muscles tense.
3. Oblique lunges back with a dumbbell
3 sets of 12 reps per leg
How to perform: holding the dumbbell with both hands, lunge backward, trying to touch the knee with your chest. Do 12 repetitions per leg for 30 seconds, and then go to another one.
Note: performing this exercise is very it is important to maintain balance and also to keep the core muscles in voltage. Exercise works on the buttocks, thigh biceps, hip flexor muscles, abducting and adducting muscles.
4. Hyperextension with a dumbbell
3 sets of 12 reps
How to perform: set the bench under a small bias, lie on it with your upper body so that your legs can move freely. Hold a dumbbell between your feet, and then lift legs up to about parallel to the floor. Lower your legs down. Repeat.
Note: this exercise isolates perfectly. muscles of the buttocks. You must keep your body upright, even if you’ll have to lean a little on your elbows. Tense muscles bark will also help you with this.
5. Leading the leg back (with gymnastic expander)
3 sets of 12 reps per leg
How to perform: put your foot in the handle the expander, and press the rest of it with your palm to the bench. Leg, on which you lean, should be at an angle of 90 degrees to the bench. Pointing your heel up, raise your leg overcoming the resistance of the expander. Perform for the other leg.
Note: I like to imagine my foot lays on the ceiling with its entire surface. It helps me keep the right bend angle of the ankles.
Katie Chang Hua Butt Workout Program
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Kicks 3 sets of 20 reps |
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“Crescent” 3 sets of 20 reps |
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Leg squats to the side 3 sets of 12 reps each leg |
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Squats on knees 3 sets of 12 reps |
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Oblique lunges back with dumbbell 3 sets of 12 reps each leg |
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Hyperextension with dumbbell 3 sets of 12 reps |
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Leading the leg back (with gymnastic expander) 3 sets of 12 reps each leg |
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