Butt Day

If  there is anything a girl wants, it is a firm sexy booty.

I need to de-fluff mine some more.  HEHE. Thought you might need a little cuteness this morning.

I wanted to focus on my glutes the next three weeks so I was researching some great glute workouts. Muscle and Development had an interview with IFBB bikini pro Nathalia Melo and she was kind enough to share her booty workout. She is Brazilian and all, she should know. :)

Here it is and I tried it out this morning. Ill let you know if I am hurting tomorrow. Each exercise I did 4 sets of 12-15 reps.

1) Butt Machine. My gym doesn't have the standing one she used but it has the lying down one. I used 110 pounds of weight. Don't be afraid to be heavy here. Your butt is a large muscle group.

2) Weighted Hyper extensions. I love these. They also help tighten up the small of your back. I hold a 10  pound plate across my chest.

3) Squat Jumps. Stand in place with legs spread and jump up and down in the squat position. The lower your butt is, the more it is targeted. Don't let your knees go over your ankles though. This is a good cardio burst to get your heart rate going.

4) Sumo squat. Stand in wide squat, toes pointing outwards. I hold a 30 pound dumbbell.

5) Back leg lunge with lift. Hold a barbell on shoulders. Step back into a deep lunge. Once you come up, pulse the back leg up in the air as high as you can. This really targets the glutes.

I plan on getting in another good cardio session on the lake today. The 6 mile loop is getting pretty easy for me. I am thinking I should sign up for the Austin half marathon in February.

Have a great day!

Be Better!
- Whittney C.