As much as I like to squat but I know it takes more than just squat to build a a big round glutes(picture 2).As a physique competitors, I work all year round on my overall aesthetics and I place a lot emphasizing on my glutes, mainly it gives me the 3D look when wearing jeans or tight pants, it also gives the illusion of slimmer smaller waist. (Picture 3) In fact I have been doing hip thrust 2-3 times on a weekly basis. Contrary to popular advertised, squats and deadlifts aren't the best exercises for building bigger, stronger glutes. It is a game changer for the ladies who have flat butts!
Thanks to Bret Contreras
Hip Thrusts continue gaining popularity in the gyms. The hip thrust and its variations are great for:
Improving glute strength
Increasing glute size
Improving aesthetics of glutes (higher, rounder, firmer)
Improving performance in athletics
Improving performance in the weight room
Reducing overall risk of injury, as strong glutes can help take stress off the lower back.
https://bretcontreras.com/how-to-hip-thrust/
http://ericcressey.com/squats-vs-hip-thrusts-which-is-better
Female fitness model IG http://instagram.com/fightforgrowth
When ever, whatever , have a great day!
同時也有2部Youtube影片,追蹤數超過2,090萬的網紅Chloe Ting,也在其Youtube影片中提到,Time to work that booty! No equipment necessary, but resistance bands alternatives are included in this workout. Please smash that like button for me,...
best female glutes 在 Chloe Ting Youtube 的最佳貼文
Time to work that booty! No equipment necessary, but resistance bands alternatives are included in this workout. Please smash that like button for me, and drop a comment below with how you go each day.
✚ Free Program Schedule
https://www.chloeting.com/program/2021/flat-stomach-challenge.html
New Warm Up Routine - https://youtu.be/j6C-6F6dr-4
Ep 1 - Full Body - https://youtu.be/CPI_Ve7vsHs
Ep 2 - Abs - https://youtu.be/fWdbo0i8v9g
Ep 3 - Upper Body - https://youtu.be/iN-AEOs9rzc
Ep 4 - Booty - https://youtu.be/D_IfSPyTwRE
Ep 5 - HIIT - https://youtu.be/j5SHMJ6mUoA
Ep 6 - Lower Abs - https://youtu.be/K34wxKQT9pY
Cooldown - https://youtu.be/iapsX8jB7k8
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#workouts #fitness #chloeting
IMPORTANT DISCLAIMER: Some people may see my video titles as click-bait. YouTubers optimise their video's meta data for discovery due to how the algorithm is like. This isn't anything new. Most people who've been watching YouTube for years would understand this. If you're unhappy and get triggered by this, well, this channel isn't for you then. I’ve provided free workout schedules and programs since day 1 and have always optimised my meta data as such so that's not going to change.
Having said that, it doesn't mean the workout do not work. You will still see results by following a suitable program schedule, watching your diet, being in a deficit or surplus (based on your goals), doing exercises in good form, etc. These are all equally important factors. You're not going to get abs, grow a booty, grow biceps magically from 1 or 2 videos, in 1, 2, 3 or 4 weeks cause everyone is different. I've explain multiple times throughout videos throughout my channel over years that it takes time and lots of factors, so don't take a video title out of context. Targetting fat loss is not scientifically proven. Everyone is different and it takes time.
When doing any home workouts, do take precaution to exercise in a safe environment, and if you need help or you're not seeing results, I suggest seeing a health and fitness professional to give you tailored advice on your exercise form and dietary needs. I am not a medical professional and what I share on my channel are my views and what has worked for myself. Your health and safety is the utmost importance so find out what works for you.
best female glutes 在 Joanna Soh Official Youtube 的最佳貼文
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This is a full 20 Minute Beginner Swiss Ball Exercises that will strengthen all the major muscle groups and tone your body without any additional equipment.
• Length: 20 minutes
• Rounds: 2 rounds; 9 exercises; 45 secs workout, 10 secs rest intervals
• Equipment: Swiss Ball, Mat (optional, for cushioning)
• Type of Workout: Strength training (toning) & flexibility
• Muscles Worked: Lower body (quads, calves, hamstrings, inner & outer thighs, glutes), Core (abs, obliques, lower back) and Upper body (chest, shoulders, arms)
• Fitness Level: Beginner & Intermediate
• Impact: Low-impact
• Exercises:
1) Overhead Ball Squat
2) Wall Squats
3) Push-ups
4) Back Extension
5) Leg Curls
6) Leg Raises
7) Jack Knife
8) Plank
9) Hand Off
Swiss Ball comes in 3 standard sizes.
• 55 cm (4'11" to 5'4" tall)
• 65 cm (5'4" to 5'7" tall)
• 75 cm (5'7" to 6'3" tall)
When sitting on your ball, your feet should rest flat on the floor with a 90-degree bend at the knees.
If you are feeling strong, then repeat all the exercises once more. Do this workout 3 times weekly on alternate days. For best result, combine this together with 3 sessions of cardio weekly. All the best!