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30 Day Bubble Butt Challenge

30 Day Bubble Butt Challenge

Welcome to my first Challenge – 30 Day Bubble Butt Challenge!

Always consult with your doctor before performing any new exercises.

Every time you are about to start a workout, you must warm-up your body.

WARM UP

– Run in place for 1 minute.

SET 1

REMEMBER TO ENGAGE YOUR GLUTES IN EACH EXERCISE!

Wide Squat

Squats work the glutes in a stretched position which is when you stand up from the squat position.

Stand with your feet wider that shoulder-width.
Point your toes a bit out.
Inhale as you sit with your butt back by pushing your hips and butt backwards.
Go down until your thighs are at least parallel to the floor or lower if you can.
Hold in the bottom position for a second.
Exhale as you drive up through your heels and push your knees out. SQUEEZE YOUR GLUTES
Return to the starting position.
Repeat.
A little squat tip:

– The lower you squat the more your glutes are involved so go for deep squats.

NOTES:

–  Initiate the squat by moving your hips, not ankles.

If you start the squat by moving your ankles first, you risk going into a wrong squat thus putting a lot of pressure on your knees. It is said that your knees shouldn’t go past your toes but it’s deeper than that. Check this article to learn about the whole “Don’t move your knees past your toes myth”.

Strength Coach Michael Boyle said:

“The question is not where does the knee go, as much as where is the weight distributed and what joint moves first”

– Focus on your weight distribution, not your knee position. 
– Keep your weight on your heels when squatting.

Glute Bridge

Glute bridges are among the top exercises for your butt as they more glutes way better than a squat!

Go into a supine position (when you lie on your back).
Bend your knees so that you are almost touching your heels.
Your feet are about hip-width apart.
Inhale.
Exhale pulling the navel to your spine as you drive up with your heels lifting your hips as high as you can and squeezing your butt.
Hold there for a few seconds.
Slowly go back to the starting position as you inhale.
Repeat.
A little glute bridge tip:

– Try holding at the top position (No5.) squeezing your glutes for up to a minute.

NOTES:

–  Do not hyperextend your back at the top. 

– Keep your belly button pulled in toward your spine.

Bulgarian Split Squat

Stand facing away from the bench or your baby chair.
Extend leg back and rest the top of your foot on it. (place a little towel or a cushion if it hurts your foot).
Squat down on an inhale initiating from your hip till your back knee is almost touching the floor.
Keep your torso straight.
Drive up on an exhale with the heel of your front foot to the starting position.
NOTES:

–  Do not stand too close to the bench as it can cause knee pain. 

– Do not stand too far away from the bench as it can cause pain in the groin and the hip flexor of the rear leg. It can also lead to excessive arching of the lower back.

Single Leg Glute Bridge

Lay on your mat (or a blankie) with your knees flexed and feet hip-width apart.
Lift one leg up. 
Exhale and drive through your heel lifting your butt up.
Go up as high as you can.
Pause for a moment at the top position.
Go back to the starting position.
Repeat for the number of reps.
Alternate and to the other leg.
NOTES:

–  Do not drop your hips.

Marching Glute Bridge

Start in the same position as a regular glute bridge – lying on your back with your feet hip-width apart next to your bum.
Lift your hips up till it forms a straight line from your knees to your shoulders.
Lift your left leg up in a 90 degree angle keeping that straight line with your spine.
Put the left leg down and lift the right leg up.
Keep marching for the desired number of reps.
NOTES:

–  Do not drop your hips.

COOL DOWN

Please, finish this first day of your Bubble Butt Challenge with a nice stretch!

Whoohoo! Congratulations, ladies!

You just finished your first day of the 30 Day Bubble Butt Challenge! You can take tomorrow off and we will be back the day after tomorrow for a new set of exercises.

Thank you all for stopping by,

Till next time,

Olia xoxo

Music:
Http://www.Bensound.com/royalty-free-music/track/little-idea
Http://www.Bensound.com/royalty-free-music/track/a-new-beginning

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