Robust & Shapely Glutes | FitnessRX for Ladies

Spring starts this week, which means it’s time to get your bum going – literally! Before you know it, summer will be here and you want to rock that bikini when the hot weather comes, right? Then start our Ultimate Butt Lift program TODAY! If you do, you will see results in just ten weeks – tight and tight booty at the perfect time for beach weather.

The method used in this program works because it’s about high-speed training – a science-based method that increases muscle tone, accelerates fat loss, and firms and shapes your buttocks.

Using the Ultimate Butt Lift program

• Do each pair of exercises without a break; let rest for a minute, do the next exercises, etc.
• Do this workout twice a week. Do a general strength training program for upper body and core muscle development two more days a week.
• Warm up for at least two minutes before doing any of these workouts.
• Exercising at high speed can cause injury if you move too fast. Start with light weights and go slowly.
• Incorporate all of the elements of a healthy lifestyle that promote physical fitness, including healthy eating, stress management, adequate sleep, and a sensible exercise program that does not encourage overtraining.

Exercising at high speed can cause injury if you move too fast. Start with light weights and go slowly. Also, consider all the elements of a healthy lifestyle that promote physical fitness, including healthy eating, stress management, adequate sleep, and a sensible exercise program that does not encourage overtraining.

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Descriptions of the exercises

Hip and thigh exercises:

Strong and shapely gluteal muscles - dumbbell lunges

Folded (sumo) squats

Stand with your feet about a foot wider than shoulder width and turned outward about 45 degrees. Squat down until your thighs are parallel to the floor. While squatting, hinge on your hips, pulling your thighs outward, keeping the weight on your heels, and maintaining a neutral spine and head. When you reach the bottom of the squat, move your hips forward, keeping your chest out, and still maintaining a neutral spine. Make this exercise as explosive as possible while maintaining proper technique. Immediately after completing this exercise, do non-stop lunges.

Jump lunges

From a standing position, jump into a lunge with your right leg in front of your left, and then jump up as hard as you can, landing your left leg in front of your right leg in a lunge. You will complete one rep when you did a left and right lunge. Maintain a neutral spine throughout all phases of this exercise. Move as fast and explosively as possible. After completing the jump steps, rest for a minute before doing the one-leg squat.

Squats with one leg

Stand with your right leg in front of your left and place your left foot on a low box or bench. You can hold onto a bar or chair to keep your balance. Squat down until your right thigh is parallel to the floor. Maintain a neutral spine during this exercise. Do 10 reps with your right leg as explosively as possible, followed by 10 reps with your left leg. After doing a one-leg squat, immediately do burpees without a break.

Burpees

This is a five-part exercise that is done as quickly and explosively as possible. Stand up straight and reach for the ceiling. Squat down and place your hands on the floor in front of you. Ride your feet backwards until you are in a push-up position. Immediately drive your knees forward so that you are back in a crouch and your hands are on the floor in front of you. Jump as high as you can and stretch your arms over your head. Repeat this exercise for 10 reps as quickly and explosively as possible. After finishing the burpees, rest for a minute before moving on to the front dumbbell squats.

Front squat dumbbells

Hold a dumbbell in each hand at shoulder level and place your feet a little wider than shoulder width apart with your toes pointing outward at a 45 ° angle. Squat down until your thighs are parallel to the floor. During the exercise, hinge on your hips, moving your thighs to the side, keeping your weight on your heels, and maintaining a neutral spine and head. When you reach parallel, move your hips forward, keeping your chest out, and still maintaining a neutral spine and head. Do this exercise as quickly and explosively as possible while maintaining good technique. After completing this exercise, immediately start jumping rope without a break.

Jumping rope

Use a high quality jump rope that is appropriate for your height. Skip the rope as fast as you can for a minute. If you lose your pace, immediately skip until you have completed a minute of exercise. Take a minute to rest before starting your climb.

Step-ups

Stand in front of a bench with your right foot in the middle of the bench, right knee bent 90 degrees, and arms by your sides. Get on the bench until your right leg is straight, thereby maximizing your hip muscles. Increase the intensity of the exercise by moving your left knee towards your chest. Back to the starting position. Throughout the movement, keep your hips stable, back straight, chest up, shoulders back, and head neutral. Do this exercise as quickly and explosively as possible while maintaining good technique. After completing this exercise, immediately do butt kickers without a break.

Butt kicker

Run in place as fast as you can for a minute, moving your arms as quickly as possible, kicking your butt with your heel with each step. Rest for a minute before starting the dumbbell lunges.

Dumbbell lunges

Stand with your feet shoulder-width apart and hands on your hips (or holding dumbbells). Jump forward with one leg and bend it until your thigh is parallel to the floor. The heel of the guide leg should stay on the ground. Don’t shift your weight too far and let your knee go past your toes. Repeat the exercise with the other leg. Keep your back and head as straight as possible. Do 10 repetitions on each side. Do this exercise as quickly and explosively as possible while maintaining proper technique. After completing this exercise, immediately do butt kickers without a break.

Jump squats

Stand with your feet shoulder-width apart and your knees slightly bent. Jump up and push your arms up. As you land, pull your arms back and crouch down. Then jump back up as quickly and explosively as possible. Do 10 reps per set without pausing between reps.

Strong & Shapely Glutes - Jumping Squats

Upper body and core exercises

Sitting dumbbell presses

From a seated position (bench or ball), slide the weights and hold the dumbbells at chest height above your head until your arms are extended, then return to the starting position (weight on your chest). Maintain a stable, neutral spine during the exercise. Make each rep as quick and explosive as possible while maintaining good technique.

pushups

Get into a push-up position with your arms outstretched, hands shoulder-width apart, back straight, and toes on the floor behind you. Lower your body with your arms until your chest touches the floor, then push it to the starting position. Make each rep as quick and explosive as possible while maintaining good technique.

Shoulder sunrise rotations

Stand with a dumbbell in each hand and extend your arm straight down. Keep your arms straight and bring the dumbbells up and around as if you were drawing a circle or arc in the air. Touch the top and bend back to the starting position. Make each rep as quick and explosive as possible while maintaining good technique.

Lateral side elevations

From a standing position with a dumbbell in each hand and arms straight, lift the weights on either side until they reach shoulder height, then return to the starting position. Bend your arms slightly if your elbows hurt. Make each rep as quick and explosive as possible while maintaining good technique.

Kneel on a ball

From a prone position, take a push-up position with your hands on the floor and your shins on an exercise ball. Pull your knees toward your abs while keeping the floor and stability ball in contact. Make each rep as quick and explosive as possible while maintaining good technique.

V-ups in one step

Sit on a bench or take a step and pull your knees towards your chest to use your hands to stabilize your body. Extend your legs in the air, then return to the starting position by bringing your knees up to your chest. Make each rep as quick and explosive as possible while maintaining good technique.

Bicycle exercise

Lie flat on the floor of your lower back with your hands next to your head. Bring your knees towards your chest at an angle of about 45 degrees and pedal the bike with your legs. Touch your left elbow to your right knee and then your right elbow to your left knee. Make each rep as quick and explosive as possible while maintaining good technique.

Buttocks extension

Seated crossover route

From a sitting position, straighten your right leg with your left foot bent but with your foot flat on the floor. Grab the outside of your left knee with your right hand, twist your torso, and look back. Your left hand can rest on the floor behind your buttocks for support and extra stretch.

Lying gluteal stretch

Lie on your back with your knees bent and cross your right leg over your left. Grab your left knee with both hands and pull your legs towards your chest. You should feel the stretch in your right hip and glutes. Switch legs and repeat on the other side. Use a towel or stretch rope to help if you can’t reach behind your knee.

Seated buttocks stretch

Sit on a bench and cross your right leg over your left. Pull your chest towards your leg and feel the stretch in your right hip and buttocks. Switch legs and repeat on the other side.

Standing buttocks stretch

This exercise is similar to seated gluteal stretch, except that it is performed while standing. Stand with the outside of your left ankle just above your right kneecap. Bend forward until you feel a stretch in your buttocks muscles. This exercise also strengthens your lower body muscles.

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