Crazy Results Workout Summer Big Bum ! You’ll Turn Heads

How to Get a Big Bum For Summer This

Crazy Results Workout Summer Big Bum ! You’ll Turn Heads

Share and repin if this workout gave you a bigger bum. Click the pin for the full workout.

How to Get a Big Bum For Summer This

  Bent Over Lateral Raise

Bent over raises are a basic exercise for building muscle mass in the middle back – the traps and rhomboids. They are not to be confused with the barbell bent over row which works the entire back, including the lats and biceps.

Steps

1.Hold a dumbbell in each hand and stand with your feet shoulder width apart.

2.Bend your upper body forward at the hips until your torso is almost parallel with the floor. Keep your back straight and head up throughout this movement.

3.Start by raising one arm out to the side, rotating your shoulder blade upwards, until your arm is parallel with the floor. Return to starting position and repeat with opposite arm.

 How to Do Side Crunches

Step 1: Lie on your right side with your left leg bent and your left arm behind your head. Extend your right arm along the floor in front of you, palm facing down.

Step 2: Lift your upper body off the floor and twist toward the ceiling, bringing your left elbow toward your right knee.

Step 3: Pause for a moment, then return to the starting position. Complete all reps, then repeat on the other side.

On Side Hip Raises

The obliques are the muscles that run down each side of your torso. They help you turn your body and twist. The best way to work them is with the side hip raise.

Start by lying on the floor on your right side. Bend your knees slightly, then push up so that only the outside of your right foot and your right hand are pressed against the floor. Your left hand should be on your left hip. Raise your hips until they’re in a straight line with your upper body, then lower them back to the floor.

Do 10 reps, then switch sides and repeat for one set. Do two or three sets in a row, resting for 30 seconds between sets if you need to.

Romanian Deadlift

The romanian deadlift is a variation of the deadlift. It is similar to the stiff leg deadlift, but it incorporates more glute and hamstring work and less lower back work.

Execution

1) Stand with your feet shoulder width apart and knees slightly bent.

2) Keeping your legs straight and head forward bend over to grip the barbell with a wide grip. Your arms should be vertical to the floor.

3) Keeping your arms straight, lift the bar up while leaning back as far as possible. Keep your back arched during this motion.

4) At the top of the motion, squeeze your glutes for a second before returning to the starting position.

Donkey Kick

Here are your steps:

Start on all fours with a neutral spine.

Engage your core, glutes, and hamstrings.

Lift one leg up and out behind you, keeping your thigh parallel to the ground.

Slowly return to starting position.

Jackknife From Lying Flat

The jackknife is a basic gymnastics move that’s often used as a strength exercise. It’s also known as a V-sit, where the body folds into a V shape while holding on to two objects.

How to do it:

Starting on your back, hold on to two dumbbells or kettlebells while keeping your legs straight and your arms extended behind you.

Lift your feet off the ground, keeping them straight.

Hold this position for three seconds, then roll backward until your upper back is on the ground, still holding the weights and keeping your legs elevated.

Hold for three seconds, then return to the starting position by lifting your torso up until it’s off the ground again.

High Kness

Knees to elbows are a great way to build core strength and endurance.

Step One: Get into a hanging position with your hands under the bar and your arms straight.

Step Two: Without swinging, raise your legs up as high as you can and touch your knees to your elbows. Return to the starting position and repeat.

Running

It’s a good workout for the legs, but it’s also a great full-body fat-burner.

“It starts with an easy run and then alternates between sprinting and jogging (or walking) to allow your heart rate to recover,” explains John Honerkamp, an RRCA-certified running coach and the director of training at New York Road Runners. “This type of interval work raises your heart rate and burns calories during exercise, but also has a lasting effect in increasing your metabolism over the course of the day.”

If you’re new to running, start by alternating between 1 minute of running and 2 minutes of walking. Then up the ratio: Run for 2 minutes, followed by 1 minute of walking; gradually increase your time until you’re able to run continuously for 30 minutes.

One Leg Crossed Jumps

Use the one leg crossed jumps to develop your basic jumping skills. This is an excellent drill for beginners to learn about jumping & landing mechanics. The aim is to learn how to jump, land and balance on one foot at a time. The exercise also helps you develop coordination between both legs.

How to do it:

Stand upright with your feet together. Lift the right leg off the ground and cross it over in front of your left leg. Lower yourself down into a half squat position and quickly reverse the movement by jumping up in the air as high as you can while switching legs mid-air (left leg should now be crossed over right leg). Land softly on both feet with knees bent and feet shoulder width apart. Immediately repeat the action by jumping up again and switching legs mid-air.

Frog Jumps

Frog jumps are a great exercise for building explosive lower body strength, speed and power. They’re also a key part of many sports, including football, basketball and soccer.

Frog jumps can be done quickly in a small space, which makes them perfect for circuit training or as part of a warm-up.

If you want to get the benefits of frog jumps without the strain on your knees, try doing them in a pool.

The frog jump is a plyometric exercise that works all of your lower body muscles at once. It’s an ideal exercise to help amateurs and professionals improve their athletic performance.

Here’s how to do it:

Stand with your feet together and squat down until your thighs are parallel to the floor. Place both hands on the floor in front of you.

Jump up as high as possible while extending your arms overhead. As you land, return to the starting position and repeat immediately for 10–12 repetitions

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