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Do you want a nice butt?

February 20, 2018

 

Ok! So maybe it's not the right thing to ask anyone anymore. However, you do want them thinking it. Right?

Here are a few exercises that will get that talked about butt. 

 

Squats 

 

The squat is the mother of all lower body exercises. 

It's engagement of all the muscles from the calves up to the lower back is unrivaled. 

Begin a squat with your feet shoulder width apart. Keep your abs and your lower back engaged. Keep your head at a neutral position. Now here comes the hard part. Bend your knees as if you were sitting down to a small bench. Keep your weight over your heel and go as low as you can. Now stand back up. 

You are on your way to getting comments about your butt.

How many? I recommend doing this exercise 2-3 days a week. 3-4 sets of 12-20 repetitions.

 

Lunges 

Lunges are a close 2nd in the exercise for the best lower body contest. 

That being said, let's raise the box and elevate your lunges. 

By lunging with the "back" leg elevated, you are able to lunge deeper which engages the muscles for a longer time over a larger range of motion. 

Perform the elevated lunge with one leg on a platform that is 1-2 feet higher that the ground. The other foot flat on the ground. Now bend both knees as if you're kneeling. When you get to a depth where your thigh is parallel to the ground, stand back up and repeat. 

How many? I recommend doing this exercise 2-3 days a week. 3-4 sets of 10-15 repetitions. 

 

If you need to make sure you are doing theses exercises properly, text me today to make an appointment. 

(407) 493-1481

 

Visit me online at: www.teamchallenger.com

 Team Challenger Personal Training  

 

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