The Booty Workout (part 1) - 7 drills that will pump your booty up
Hi there, I hope you are having a great day.
Let’s begin our newsletter with something funny.
Interviewer: What is your greatest strength?
Me: I am very determined.
Interviewer: That is the number one strength to have in our company. We'll get in touch with you when we make our decision.
Me: Great! I'll just wait here then!
Who doesn’t want a strong and tight butt? It’s one of those body parts that, when in shape, looks great in men and women.
A great butt does not only look good with your skinny jeans but it’s also important for everything that you do.
From walking to climbing and bending, you need a strong butt.
If you want to extend your hips, swing the leg outward, rotate the leg laterally, and tilt the pelvic backward, you need a strong butt.
If you want to increase your force when you sprint, jump, squat, and climb, you need a strong butt.
And if you want to lessen the risk of lower back pain, and have good posture, you need a strong butt.
Today, we will give full attention to your derriere. The glutes are after all the biggest muscles in your body. Here are some of my favorite glutes exercises that will help you lift, strengthen, plump, and tighten one of your most important assets.
Are you ready?
Booty Workout (part 1)
This is what you’ll need for this workout.
Power sliders and knotted band. Great as a holiday gift.
HINT:
Begin the workout with the right leg. Perform drills 1 through 5 in a row on the right leg and then repeat them with the left leg. Then perform drills 6 and 7. All drills should be done with little rest in between.
1- Hydrants
Put the knotted band around the knees.
On all fours lift the right leg to the side. Repeat this drill for 25 reps.
Move to the next drill.
2- Butt kicks
Keep the knotted band around the knees and put the opposite knee over the band to secure it.
Now kick the leg back. Repeat this drill for 25 reps per side.
Move to the next drill.
3- Side glutes lift
Keep the knotted band around the knees.
Lean on your side keeping your legs bent.
Now lift your leg while leaning on the opposite knee. Keep your leg up for 2 seconds and bring it down slowly. Repeat this drill 25 reps.
Take off the band.
Move to the next drill.
4- Glutes bridge
Lay down on your back. Put your heel on the floor. The opposite leg should be up in the air. Now lift your hips as high as you can for 25 reps.
Move to the next drill.
5- Swings
Don’t move from the bridge position. Keep your hips off the ground.
Now swing the opposite leg up and down and bring it as close as possible to the floor. Repeat this drill for 25 reps.
Now, repeat drills 1 through 5 on the left side.
6- Acrobat splits
SIMPLIFIED VERSION
Put on the knotted band around the knees. (if it’s too hard with the band at first, perform this drill without the bands).
Lay down on your stomach facing down. Now lift the legs. Split the legs from one another without touching the floor.
Repeat this drill for 25 reps with a goal of 50.
Take off the band.
7- Splits on sliders
Use the power sliders for this drill.
Go on a plank position on your elbows or with your arms straight and your feet on the sliders. Keep your body as parallel to the floor as possible.
(This drill will also challenge your core and inner thighs).
Now spread the legs as much as you can from one another. Repeat this drill for 25 reps with a goal of 50.
My Take
Genetics is probably the most important component when it comes to the size and shape of your butt.
That being said, incorporating tush drills will make whatever you were born with look even better.
One of my favorite training techniques is performing multiple drills on 1 side to get the Compound Effect.
That means that when you challenge a certain muscle with multiple drills, in multiple angles, on 1 side at a time (just like in this workout that I just presented to you), you leave the muscle group no choice but to improve.
I use this technique with all my muscle groups.
So go ahead and add these drills to your workouts. Your butt will thank you.
As always, please share this newsletter with someone you care about!
Copy and paste this link: https://www.laurentstransformationplan.com/blog/2021/11/thebootyworkout
And now, let’s eat
For tonight, I propose a Middle-Eastern Spiced Lentil and Cauliflower salad. This recipe makes 2 servings so you can have a great dinner and a healthy lunch the next day. It’s ready in 35 minutes.
