Are you ashamed to walk on the beach in your bikini?
Struggling to lose the lumpy, dimpled cellulite from your butt?
This quick and easy bubble butt workout will help you:
- Strip off stubborn fat
- Tone even your worst cellulite and
- Firm up your booty in just 21 days
Imagine…in just three weeks, you could have a bigger, rounder, firmer butt.
A recent survey suggests that a saggy butt was the #1 problem area for women
No surprises there!
A saggy butt can not only destroy a woman’s self-esteem but also make you look 10 – 15 years older.
In fact, part of the aging process is losing muscle tissue, which results in loss of tone and firmness.
And due to the weighty nature of the ‘glutes’, one of the first places women lose that firmness is in their booty.
See also: How to Lose Weight After 40
No If’s or But’s
Want to turn back the clock and get a desirable butt that turns heads your way?
In a recent poll, ‘The Sexiest Parts of a Woman’s Body’, Cosmopolitan magazine released the #1 rated favorite area.
You guessed it…the butt.
So wouldn’t it be nice to cast an admiring glance in the mirror and be proud of your butt for once?
This Bubble Butt Workout Will Get You All The Stares You Want
The exercises have been hand-picked to focus on the three problem areas of your butt and engage your entire posterior chain (lower back, glutes, and hamstrings).
The squat exercises included in this workout will transform your butt into one that is lifted, firmer, and rounder, whilst working your quads, boosting your metabolism and burning fat.
Remember: the less fat you have on your butt…the better it will look.
The Key to the Perfect Bubble Butt
The key to a truly epic booty, however, is to use a strategy that attacks the glutes from all angles, whilst ‘pre-exhausting’ your butt muscles with targeted isolation exercises.
This is how this bubble butt workout differs from most others.
Therefore, put all the horror stories about sagging butts out of your mind, and prepare to get shapely!
This bubble butt workout takes just 21 days to see amazing results. You could say…it kicks ass.
What you do with your brand-new booty, is entirely up to you!
Bubble Butt Workout: 8 Exercises for a Bigger Butt!
Phase One: Isolation Exercises to Pre-Exhaust Your Booty
As we’ve already discussed, isolation exercises are important to target and engage your glutes with minimal involvement from other muscles.
Unfortunately, NO exercise will ever truly isolate a muscle as our bodies are designed to use as many muscles as possible to perform any single action.
What isolation exercises will achieve, however, is to transfer as much stress as possible into those booty muscles and lessen any input from your quads, hams, lower back etc.
Here’s the magic:
Once you’ve ‘pre-exhausted’ your glutes with isolation moves, the following compound exercises will enable you to continue exercising your posterior by recruiting the fresher quad, hamstring and lower back muscles.
This forces your booty to dig down deep to keep up, and results in a perkier, rounder butt than you ever thought possible.
Beginners: Use leg/body weight only for the isolation moves.
Advanced: If you’re an experienced trainer, you may want to add cables, resistance bands, smith machine, barbell etc.
Top Tip: In all forms of kickbacks, try to limit arching your back by keeping your core muscles tight.
This will avoid compressing your lower back discs and safeguard the health of your spine.
Plank Glute Kick Back
Single Leg Glute Bridge
Glute Hip Thrust
Phase Two: Compound Exercises to Stress Your Booty
Reverse Hack Squat
Dumbbell Sumo Squats
Stiff Leg Deadlifts
Bubble Butt Workout Structure
Perform 8 sets in total with a minimum of 2 isolation exercises and 2 compound exercises.
You can even use all 8 exercises, performing just one set of each.
Here’s a couple of examples:
1. Donkey Kick Backs x 2
2. Glute Bridge x 1
3. Dumbbell Sumo Squats x 3
4. Stiff Leg Deadlifts x 2
1. Standing Kick Back x 1
2. Donkey Kick Back x 1
3. Plank Glute Kick Back x 1
4. Barbell Squat x 4
5.Reverse Hack Squat x 1
Why So Many Exercises?
Because your glutes are the largest muscle in the body and they respond best to a wide variety of exercises.
They also contain both fast and slow twitch muscle fibers, meaning you need to train them both heavy and ‘light’.
Variation also helps to keep your mind fresh, your workouts more interesting and ‘shock’ your muscles so they never become accustomed to a set pattern.
Your Booty Grows During Rest
Did you know, your muscles don’t grow when you exercise them?
They grow in between your workouts, during your rest periods. Muscles are made outside the gym, not in it.
Therefore, this bubble butt workout incorporates a one day on, one day off routine.
And if you feel you need like an extra day’s rest, then make sure you listen to your body and take it.
It’s easy to let paranoia tempt you into thinking you need to workout more than you must.
Don’t let it!
The Bubble Butt Workout Routine
Day 1: Heavy day
Day 2: Rest day
Day 3: Light, pumping day (This forces blood into the glutes faster than it can leave causing a tight, congested feel known as the ‘pump’. This actually helps to stimulate recovery).
Day 4: Rest Day.
Day 5: Repeat.
On heavy days:
Aim for between a rep range of 8 – 12 for isolation exercises and between 5 – 8 for your compound movements.
On light days:
Anywhere between 15 – 20 reps for isolation and 8 – 12 for your compound exercises.
You should feel a little muscle tenderness the following day after your heavy workout, but not so much that you’re unable to walk or in any real pain.
Variety is Key
This bubble butt workout deliberately uses a flexible structure.
I have merely given you the tools. Now it’s up to you to achieve even greater things by using these tools.
So why is this workout not more structured?
After all, isn’t following a prescribed workout more effective?
Not necessarily. Because only you will know which exercises work best for your body type.
For example, bone length, leverage factors, angles of pull and resistance curves, will all impact the effectiveness of each exercise.
For instance, some people just can’t squat. Their lower back becomes rounded and their knees wobble inwards.
Not only does the whole operation look awkward, but they report feeling no real glute involvement – only quads.
But when they switch to performing, say, stiff-legged deadlifts, they attest to feeling the stress more keenly in their glutes.
And this assertion is backed up by the fact that their butt starts growing like crazy.
This ‘mind-muscle connection’ is a very important factor of how well a muscle develops and grows from any given workout.
Therefore, after a little experimentation, it’s preferable to favor those movements that you feel happy performing and more importantly, that you KNOW are working.
Simply put: the more you’re able to feel the exercise, the more likely it is to grow you the perfect booty.
Expert Tips For The Perfect Bubble Butt
Combine these bonus tips with your bubble butt workout to get your zip code’s most enviable booty.
1. Steady state cardio can par down the pleasing curve a well-rounded posterior. So during your butt-building phase, ration your cardio work.
Don’t worry: your heart, lungs, and metabolism will still be worked hard by your squatting movements.
2. Stripping away any unwanted fat will help to emphasize a pert butt. You’ve heard how abs are made in the kitchen? Well so are butts!
3. Use a full range of motion when squatting. Aim to go just below parallel in good form. This really engages the gluteal and hamstring muscles. If necessary, sacrifice some weight to achieve a deeper squat.
4. As already mentioned, there is no ideal training routine or single exercise for the glutes. Use a variety of exercises and remember that the glutes respond well to heavy weights. This is perhaps one of the reasons why you’ve not been seeing much booty development in your current workout.
Safety Tips for Performing Squats
1. When you are doing barbell or bodyweight squats, keep in mind that you should be bending at the hips and pushing your booty backward.
Doing this will keep the squat from pressurizing your toes and limit it to your heels.
If you are bending at the knees instead of at the hips, you will end up losing form and might even hurt yourself.
2. Every time you lower yourself into a squat, take a deep breath and let the breath out when coming back up.
If you want to go on squatting for longer, then you must remember to breathe during the exercise.
Squats tax your body hard and you might even need to take a few extra breaths to keep from feeling fatigued.
3. Keep in mind that looking down or failing to keep your head positioned forward during squatting can be dangerous.
When working with weights, an incorrect position of your head can cause your spine to be out of alignment.
It is equally important to ensure that your shoulders are kept back and chest is puffed out.
4. Squatting is less about the weight you are lifting and more about how low you can go.
Don’t focus on how much weight you lift, but pay attention that when you squat, you go just below parallel to the ground.
Not squatting low enough won’t have the same effect on the muscles you are targeting i.e. the glutes.
5. When you keep your toes slightly pointed out, you will be able to balance yourself better.
6. The closer your feet are to each other, the more you will be exercising your quads and not your glutes. A wider stance will bring the attention back to your glutes.
Related: The 20-Rep Squat Challenge
The Bottom Line
Developing any muscle takes a little time, effort and discipline. But once you start to SEE RESULTS, you’ll have all the motivation that you could ever want.
Remember to plenty of high-quality protein. Protein is the only nutrient that builds muscle.
Equally important, however, is to feed your body with healthy fats and ensure you’re getting enough vitamins, minerals and water.
Booty building is a 24-hour activity. Ensure that your body has all the resources it needs to grow the bodacious booty you deserve.
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