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Muscle-Building Workout and Diet


Hey guys so today we have a whole booty workout and today’s workout is very focused on Growing your hips and of course your side profile as well, so you can start with your body weight first and I really recommend you to start with your body weight first before getting into your like weights or resistance bands So do that a few times and once it gets too easy Then you can start incorporating like resistance bands the one I’m using here is a medium strength Resistance band, and this is 8.3 kilos which is about eighteen point three pounds It is obviously a smart idea to start with the low strength resistant band first Or you can also use ankle weights That is a really good option as well, or dumbbells, so I do get a lot of questions on how to grow your booty The key is to make it more challenging every time so that’s the reason why I suggest you to stop your body weight first Be good in that and then make it more difficult for example if you can only do 10 reps today Then try 11 reps next week And then twelve reps the week after and once that’s too easy using just your body weight then start using resistance bands or dumbbells and also Nutrition plays a very crucial role when it comes to growing bodies so make sure you eat enough So yeah, that’s all I want to say for now Smash the like button if you want to grow your booty with me and let’s jump straight into it The first exercise is glute bridge with abduction start with a glute bridge lie on the floor with your knees bent and feet flat on the ground Lift your hips off 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 By simply opening up your knees do about 10 to 15 Glute bridges depending on how many you can do glute bridge is a really great exercise to grow your booty and the hip abduction builds the tensor fascia lata the minimus and medius muscles So this basically helps to grow the side of your booty if you can’t do this with a resistance band try with bodyweight first Now let’s take up 30 seconds to 45 seconds break I have 30 seconds here But you can pause the video and take a longer break the next exercise is Lake circles Keep your knees bent at 90 degrees lift one knee off the ground and start drawing circles with your knee Start drawing circles in a clockwise motion for 10 reps then another 10 reps on the anti-clockwise motion You can also use ankle weights or resistance band I personally prefer to do it without any weights Or just using a very light ankle weights so that I can focus on the motion better This exercise really works the butt especially your side booty Once you’re done with one side make sure you do the other side straightaway We have another 30 seconds break the next exercise is angle kick back start with your left leg Cross your left leg over to your right foot and this is your starting position Then kick all the way up diagonally make sure you squeeze your butt and you’ll feel it on your left butt this is also going to work your right glutes as you are balancing yourself again this exercise Really targets the outer part of your glutes do about 10 to 15 reps And once you’re done with your left side give your right side some love too Let’s take another break and the next exercise is side leg abduction. This is a really straightforward exercise Kick your right leg or left leg to the side you can do it bending a little forward Hinging on the hips or you can keep your body straight It works the muscles a little differently you can experiment a little on that so start with your body weight first so just a leg or you can use a light ankle weight or Resistance band do about 10 to 15 reps and this really focus on the outer part of the glutes Again do about 10 to 15 reps then do the same on the other side The last exercise is stationary lateral lunge, then we are going to repeat these exercises again two more times Start with your feet quite wide apart more than shoulder-width then lunge to your left side Then push yourself back up using your left heel and make sure you engage your glutes While you are doing the movement I can always feel this on the outer part of my glutes now I know some people don’t really like to do lunges and squats But these are the movements that are going to help to grow glutes because these are compound exercises and they trigger Muscle growth and once you’re done with the left side make sure you do the same amount of reps on the right side too Now we have a 45 seconds break, then we’re restarting these exercises again We’re going to start with glute bridge with abduction now I’m going to let you guys enjoy the music make sure you engage your glutes and Focus on the booty my muscle connection is very very important now Let’s smash our second round That’s great guys, let’s repeat the exercises one more time one last round Smash your booty That’s it guy’s hope you had a great workout and don’t forget to smash that like button so once you are more advance you can add another round of the exercises or you can add ankle weights or Resistance band now make sure you also eat really well, and I’ll see you guys soon. Bye

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