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Top 5 Best Gluteus Maximus Workouts

The gluteus maximus not only gives us our shape, but it is the most powerful muscle in the body. No matter how big or small your rear is, it's probably weak and tight. Add glute-strengthing exercises into your current workout regimen will help build this essential muscle and prevent you from becoming quad dominant. Also, if your goal is to grow your glutes, you can't be afraid of lifting heavy. You must lift heavier weights if you want to increase mass to your..... 

1. Table Tops

 



I do this exercise a lot when I'm doing my daily morning yoga. It's also an excellent exercise to start your butt workout routine as it activates your glute muscles. I do an article on glute activation HERE and why it's so important for muscle growth and results. 

1. Start in a seated position with your legs stretched out in front of you. Place your hands on the floor behind you, fingers facing away from you. 

2. Place all your weight on your heels and lift your butt off the floor, hips up towards the sky. Squeeze your glutes at the top and make sure your elbows are locked.

3. Slowly lower yourself back to the floor and repeat. Do 3 sets of 15 reps. 

2. Split Squats



Split squats are a compound exercise that is excellent for encouraging new muscle growth. With the back leg elevated, you really feel it in the glutes compared to the standard lunge that increases your quad muscles.  

1. Start by standing in front of your couch or workout bench and place your right foot behind you, resting on either the couch or bench. 

2. Placing your weight on your left heel, slowly lower your right knee.

3. Return to starting position and repeat. Switch legs and perform 3 sets of 12-15 reps on each side. 

3. Treadmill Incline



Walking on an incline is a great way to up your cardiovascular game but will also give you a fuller backside. Start at a 10% incline at a speed of 3.5 and then increase the incline and speed by 0.5 every two weeks or so. 

4.  Romanian Deadlifts




I never do a leg day without performing Romanian deadlifts. This exercise works your glutes, hamstrings, and adductors. When done correctly, it also works the core. 

1. You can use a barbell or hand weights. Start with the barbell on the floor in front of you, or the hand weights just outside your thighs. 

2. Keeping your feet hip-distance apart, tuck your hips in and lower your upper body towards the floor. Keep your back flat and drive yourself upright thrusting your hips forward. 

3. Stand up straight and repeat 3 sets of 12-15. 

5. Step-Ups With Kickback 




1. Use a stepstool, block or bench placed in front of you. 

2. Step up on the object with the right leg while kicking the left leg behind you. Keep your back straight and your chest upright. 

3. Step back with the right leg and step on the object with the left leg kicking the right leg behind you. 

4. Repeat doing 3 sets of 15 on each leg. 




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