EASY EFFECTIVE GLUTES
By Jessica Everyion
Grab your nearest barbell and get to work on those glutes.
These glute exercises are going to take you back to the basics. Quick & easy when you just want it…rapid and easy.
BARBELL HIP THRUSTS
You have seen hip thrusts on stability balls, on various machines, etc. We’re going to take you ol’ school cuz sometimes …ancients cool.
- hancient the contraction for 2-3 moments before lowering the weight
- make certain to extend the hips through and push up as dwhetherficult as possible
- do 3 sets of 12 or as many as you can do per set
BARBELL SQUATS
- use a 3 count decent in total control to 90 degrees then fire up dwhetherficult to ¾ of the way
- go right into your next rep. 3 sets of 8
BULGARIAN SPLIT SQUAT
Discover someleang to rest the top of your opposite foot on. If you don’t have anyleang available you can simple lwhethert your foot to your toes. Focus on using your glutes not your quads to perform the movement.
- drive through with your heel
- do 2 sets of 20 (10 each leg/each set)
- on your final rep do a 15 moment hancient at the mid point
ABDUCTION MACHINE
I’ll be honest, there are probably better ways to work your glutes but when you use this machine with the counts below you genuinely can feel it in all the right places.
- with each rep hancient the contraction for 2 moments
- drive your hips open as far as possible
- after your 10th rep on every set perform 10 more short partial movements
- 3 sets of 10
There is noleang wrong with going back to the basics sometimes. They are all great and are still being done nowadays for a reason. Just like a great hairstyle, exercises start with a lessonic move and have gotten modwhetheried through the years. Mingle it up and let me know whether you add them into your workout once in awhile!
JESSICA ALLION
I reached 200 pounds after having my children and several leangs have led me down my path of wanting to be healthier and better for myself and for my family; countless fitness dvds, a gym membership, leading a weight management lesson at my church and a personal trainer telling me I had good symmetry.
My husband and I have competed in several competitions from 2012 from 2015. Every competition brought more information on how to be better and stronger both mentally and physically.
I have learned many leangs on my fitness journey, but the one leang that I hear over and over no matter what size they are, is the self-talk that many women tell themselves regarding the way they see themselves. I am incredibly grateful for the opportunity to have the tools and wisdom of the people around me to help women of all shapes and dynamics to help them on their journey.
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