April 16, 2018

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How To Build Strong, Toned Legs & Butt!

Blog #1 - 3 Ways To Get Strong, Toned Legs & Bum!
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Quiet an important one for a lot of you ladies out there! (And some of you guys?...)
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Here are my 3 tips to hitting this goal!
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1 - Add more volume to your workouts... 

 

* This can be a good form of progressive overload, (something we need to achieve in order for muscles to develop!)

 

* It just means that we add more Sets, Reps Or Resistance (weight), This is going to stress the muscles more causing them to develop, grow & get leaner
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2 - Mix Up Your Workouts...

 

* Basically, stop following the girls with the huge butts on instagram for their workouts...

 

* You know the ones i mean, the ones that have the camera angled upwards at their Butts so that when they're squatting you can see what they've had for dinner! 

 

* They break out the mini bands, start squatting with bands around their ankles etc etc (Yawn!)

 

* Mix up your exercises, add more variety and keep the muscles guessing.
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3 - Target Specific Muscle Groups...

 

* As i said before, people mainly squat for toned legs & butt... There is so much more we can do to target and manipulate muscle tissue

 

* My top 3 exercises for targeting the glutes & legs are(Other than squats!):

 

- Glute Bridges - Lay the top part of your upper body (shoulder blades) with your bum on the floor, heels digging into the ground. - Drive hips into the air, keep abs tight & SQUEEZE the butt!

 

- Lunges - Make sure we get good muscle activation by Dropping the back knee close to the floor (without touching the floor) & accelerate back upwards, add external weight to feel the burn!

 

- Stiff Leg Deadlifts - A hugely underrated exercise for developing the hamstrings. As you approach the barbell (or dumbbell) Keep your toes under the bar, slight kink in the knees & we push the hips back wards as out upper body hinges down from the hip towards the weight. Accelerate to the top, squeeze the glutes & hamstrings at the top of the movement.

 

Links to the 3 exercises are below...

 

Stiff Leg Deadlift ->https://www.youtube.com/watch?v=OpzRX3slWjE

 

Lunge -> https://www.youtube.com/watch?v=QOVaHwm-Q6U

 

Glute Bridge (go to 2.30min) -> https://www.youtube.com/watch?v=cJWrTdRYNnw

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