The #1 Exercise You Can Do For A Firmer & More Toned Booty
This move changed my life. I’ve always wanted some junk in the trunk but unfortunately for me I was blessed with a pancake bum. After my first body transformation I lost a lot of fat and it revealed that I didn’t have any booty to speak of.
I felt bitter frustration that even after reaching a huge milestone on my journey to living a healthy life that I still didn’t have the size and shape that I coveted.
And so I set out to discover the secrets of booty building and along the way I discovered an exercise that is the undisputed champion of epic bikini worthy bums everywhere. It is the ultimate move for a rounder, firmer and fitter bum.
Here’s my progress to showcase the power of this exercise.
It is called the…
The Hip Thrust
Now this is literally the second most awkward move you can do in a crowded gym (the first one is the abductor machine) – but it is worth every single second of awkwardness and if you use it consistently you will build the booty of your dreams.
Pro Tip: If you’re shy – wear headphones, don’t make eye contact with anyone and zone out as you visualise what your bum will look like in a bikini this summer.
It’s the good glute bridge on hulk juice because it increases your range of motion making for an even more effective workout.
And best of all you can do the beginners move in the comfort of your own home without any equipment. I squeeze out a few reps hinged against the couch during my favourite series.
Beginners: The Bodyweight Hip Thrust
Step 1. Start with your shoulder blades against a bench, and your arms spread across it for stability. If your shoulders don’t reach the bench, you may need to start with your butt slightly off the floor or use a step instead. Set up with a medium to wide stance with your knees bent and your feet flat on the floor – pointed straight ahead or slightly flared.
Step 2. Take a big breath in, blow your air out fully, and tighten your core.
Step 3. Push through your heels and squeeze your glutes as you lift up your hips. Hold for a second or two. Make sure that you reach full hip extension and that you lock out your hips. Your shins should be close to vertical at the top of the movement. Don’t arch your back.
Step 4. Slowly lower your hips to the floor as you keep squeezing your bum.
Pro Tip: Keep your neck in neutral as you lift yourself off the floor. Don’t let your head fall back.
Advanced: The Barbell Hip Thrust
Step 1. Set up the barbell parallel to the bench.
Step 2. Position yourself on the floor, with your back against the bench. Make sure that your back hinges on the bench just beneath your shoulder blades. Don’t slide up and down the bench during the movement.
Step 3. Roll the barbell toward you, over your legs until it’s rests just above your pubic bone. This is where the bar stays for the duration of the set.
Step 4. Again set up with a medium to wide stance with your feet pointed straight ahead or slightly flared. Make sure that you are wedged into position.
Step 5. Take a big breath in, blow your air out fully, and tighten your core as you push through your heels and squeeze your glutes to lift your hips. Hold for three to ten seconds. Make sure that you reach full hip extension and that you lock out your hips. Your shins should be close to vertical at the top of the movement.
Pro Tip: It is VITAL that you use your bum muscles to lift yourself off the floor. If you can’t lock out the hips at the top of the movement, then you’re going too heavy.
Step 6. Don’t arch your back or chest. Make sure that your entire upper body is stable and neutral as you lower the bar slowly while keeping tension in your bum muscles.
Pro Tip: Put some padding between your hips and the bar. Build up to 1.5 times your body weight. STOP as soon as your bum fatigues and your legs start doing most of the work. It’s not how many reps you do, but how many quality reps you can do from your butt. Listen to your bum, when it’s done it’s done.
Monday: 3 sets of 30 Bodyweight Hip Thrusts.
Wednesday: 3 sets of 12-15 Barbell Hip Thrusts at a medium weight.
Friday: 3 sets of 4-6 Barbell Hip Thrusts at a heavy weight.
Take a pic of your booty today, do this workout for 4 weeks and take another pic. You’ll love your results so much you’ll want to keep going forever. Find me on Facebook & Instagram and tag me in your progress.
What’s your go to move for a perkier, fuller and fitter bum? Let me know in the comments below.