https://www.nutra-365.com/tags/best-booty-workout/ Sat 12 Sep 2026 09:41:23 +0200 https://www.nutra-365.com/videos/324/glutes-for-her-ifbb-bikini-pro-amy-updike-s-lower-body-workout/
Who doesn't want sculpted glutes and legs? Here's a workout from IFBB Bikini Pro Amy Updike that will shape your lower half into top form. ► Get the Full Sets & Reps for this Workout: https://bbcom.me/36lKBlb ► Shop NLA for Her Supplements: https://bbcom.me/34n1lqd ► All Access 7-Day Free Trial: http://bbcom.me/2EnwDkW ► Subscribe: http://bit.ly/2DK5lGD IFBB Bikini Pro Amy Updike's latest workout is all about shaping and leaning out your legs, with a focus on the back of your legs. From her years of experience as an IFBB Bikini pro, this NLA for Her-sponsored athlete has created an intense workout that will hit your glutes hard, but also give you a chance to develop that one often-overlooked part of the physique: your calves! | Side Step | Place a resistance band around your knees for this first exercise. As you move, you'll be in about a half squat with your spine neutral—neither rounded nor arched. Keeping your chest up, take small steps side to side. Focus on maintaining tension in your glutes. | Barbell Hip Thrust | Keep the resistance band around your knees, and focus on keeping your knees out. Don't let them cave in! Thrust the barbell all the way up with your hips, and give your glutes a good squeeze at the top of every rep. To get the most from this exercise, Updike holds the last rep of every set at the top of the movement while squeezing her glutes. Focusing attention on your glutes in this fashion strengthens your mind-muscle connection. | Hamstring Curl | Start your first set using a heavy weight, then taper off for your next 3 sets. Do more work on the mind-muscle connection by paying close attention to your hamstrings as you slowly lower the weight. More time under tension leads to more gains! Updike says that if one of your goals is to build muscle size, make the last set a dropset: Do all the reps you can just short of failure, then drop some of the weight and rep to just short of failure again. | Sumo-Stance Straight-Legged Deadlift | This exercise will get you thinking about your hamstrings and your glutes at the same time. Focus on keeping a slight bend in your knees, your core tight, and your back straight. | Leg Press | The wide-stance version will target your inner thighs. The narrow-stance version will hit your outer thighs and the back of your hamstrings. Go after this superset with intensity. Push yourself! | Box Step-Up | This is a great exercise to do near the end of a workout, to really burn out those leg muscles. But leave a little in the tank—you're not done yet! | Calf Press | Start with your feet about shoulder-width apart and your toes pointing forward. As you work through the reps, experiment with pointing your toes in and out to see how each position hits a different part of your calves. This is one of Updike's favorite exercises because she finds that many women are so focused on working their booty-building glutes that they forget to work their calves. The calf press is a good way to help maintain a balanced look in your legs. If your goal is to maintain overall balance, Updike recommends you do this workout once a week. If you want to focus on developing the shape of your lower body, do the workout twice a week! ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Thu 28 Dec 2017 08:24:39 +0200 https://www.nutra-365.com/videos/324/glutes-for-her-ifbb-bikini-pro-amy-updike-s-lower-body-workout/ https://www.nutra-365.com/videos/476/bikini-booty-workout-ifbb-bikini-pro-katie-chung-hua/
Build a booty you'll love with this complete workout from pro bikini athlete Katie Chung Hua! ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2Lf6h9n ► Shop Bodybuilding Signature Supplements: https://bbcom.me/37XGVqh ► All Access 7-Day Free Trial: https://bbcom.me/2P5GvWl ► Subscribe: http://bit.ly/2DK5lGD Ladies, I understand the struggle: Building a booty you can be proud of is hard work! I wasn't genetically gifted with a round bottom, so I have to work my glutes extra hard in the pursuit of a bubble butt. Today, I'm going to let you in on one of my favorite workouts to target your tush. For this workout, your reps should be in the 8-12 range. If you're able to push out any more than 15 reps, bump up the weight you're using, or increase the difficulty. Make modifications if needed, but don't cheat yourself. Integrate this workout into your routine twice a week, resting a day between workouts. Now let's build some buns! | Leg Swing | How to: Holding on to a stable pole, beam, or piece of equipment, swing your leg side to side and then front to back. To finish, make circles with your knee. Pro notes: This warm-up really loosens up those hips and gets them ready for lifting! | Half Moon | How to: With one leg on the bench and your arms in front of you, trace the outline of a half moon with the leg that's not grounded. Straightening the moving leg, bring it from one side of the bench to the other, crossing over the opposite foot in the process. Then switch sides Pro notes: This is another great warm-up exercise to really wake up the glutes and encourage blood flow to warm up muscles before a lift. | Abductor Squat | How to: Grab a barbell, place it on your back, and squat facing forward. Then, step out of your squat, placing all of your weight on one of your feet. Lift the other foot, kick it out to the side, and then return to the original squat position. If you're stepping out to the right, you should be kicking out to the left. Squat down, alternate, and repeat. Pro notes: Abductor squats target your glutes while helping you develop the single-leg strength needed to target your inner thigh muscles. | Sitting Squat | How to: Sit on the floor, resting on your knees. With a barbell on your back, squat down toward your heels. Then, come back up, extending fully at the top of the movement. Make sure to keep your core tight and push your hips forward at the top. Pro notes: I love these because they really isolate your glutes. Just be sure to keep safety top of mind! If your back arches at all with a weight resting on your shoulders, you could injure yourself. To prevent this, make sure you're really focusing on pushing your glutes forward and keeping your core tight. | Skater Lunge | How to: Holding a dumbbell between your hands, lunge backwards, aiming to get your chest to touch your knee. Do all 12 of your reps on one leg, rest for 30 seconds, and then switch legs. Pro notes: With this exercise, it's important to maintain your balance while keeping a tight core. You'll target your glutes, hamstrings, hip flexors, abductors, and adductors. | Dumbbell Bench Hyperextension | How to: Place your upper body on a bench with a slight incline, allowing your legs to h ang off. With a dumbbell between your knees, lift your legs up until they are roughly parallel to the ground. Then, lower the weight back down. Repeat. Pro notes: You're really going to feel this isolation exercise in your glutes. You want to have your body completely straight, even if that means elevating up onto your elbows a little bit. Having a tight core will help you keep everything in line! | Donkey Kick | How to: Place one of the handles of a resistance band around your foot, anchoring the rest of the band pressed on a bench under your palm. Rest your opposite leg on the bench at a 90-degree angle. With your heel flexed toward the ceiling, press through the tension of the resistance band to kick your working leg up. Switch legs. Pro notes: I always like to pretend that my foot is going to hit the ceiling flat to help me keep my ankle flexed. ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Wed 01 Jun 2016 00:17:13 +0200 https://www.nutra-365.com/videos/476/bikini-booty-workout-ifbb-bikini-pro-katie-chung-hua/ https://www.nutra-365.com/videos/490/lower-body-bikini-workout-ifbb-pro-bikini-annie-parker/
Do your bikini bottom justice with this glute-and-hamstring-building workout from an IFBB pro bikini competitor. Stretch, contract, and expect to feel the burn! ► Get the Full Sets & Reps for this Workout: https://bbcom.me/2LsWvR6 ► Shop Bodybuilding Signature Supplements: https://bbcom.me/2Pjf5wl ► All Access 7-Day Free Trial: https://bbcom.me/38c5bVT ► Subscribe: http://bit.ly/2DK5lGD For me, leg day is the workout so nice, I do it twice: Once with a glute and hamstring focus, and once with a focus on quads. After all, as an IFBB bikini pro, I know that rocking my suit from just one side isn't an option. I find that my glutes and hamstrings respond well to volume and sets of 15 reps. Not only will this help build up those posterior muscles, it also burns lot of calories, all while getting you working on your balance with single-leg exercises. Nothing complicated here! You can bust this workout out in most commercial gyms and be out the door—maybe walking a bit gingerly—in an hour. | Sumo Squats and Curtsy Lunges | When I doing sumo squats, I focus on my form: making sure that my knees don't go over my toes, keeping a nice wide stance, and going down until I feel a nice stretch in the hamstrings. Then, I explode upward into a tight contraction. I like to focus on tucking my tailbone under to make sure I really squeeze the glutes. This applies to the curtsy lunge as well. I take a big step over so that I feel that stretch. Then, in the middle, I bring my tailbone under and really contract the glutes. Everything is a stretch and contraction. | Knee-Elevated Split Squat | Some people like to go heavy with these. Not me, especially when I'm going to be knocking out 15-rep sets. However, I still like to hold a weight, even just a 10-pound one, because it helps with balance without making the exercise any harder. The front foot is where a lot of people go wrong with this movement. Put your toe on the bench, then bring the foot out far enough that your knee won't extend over your toe when you go into the squat. If you're too close, you can't really push through the heel of your front foot like you should. | Bent-Knee and Straight-Leg Kick-Back | My supersets for these movements are almost more like a dropset. I like to do 15 reps with the bent-knee leg, then go right into 15 with the straight leg before I switch legs. This really exhausts the leg, because it's like you're doing 30 reps on each leg. I lean forward a little and hold on to a support with both hands to make sure I'm focusing on the glutes and hamstrings. Again, be sure to stretch out, pull the leg in, and push out by driving through the heel. Whenever you focus on glutes and hamstrings, you should feel like you're driving through the heel, whether your leg is on the ground or in the air. | Single-Leg Press | I start my single-leg leg presses with both feet on the platform in a high, fairly narrow-footed stance, then drop one leg down right before starting. Don't feel like you have to load the sled up heavily—or even at all, necessarily. The one I used in the video started out at 165 pounds, and for 60 total reps on a single leg, that's a good amount of weight. Instead of weight, focus on form. Be sure to bring your knee in close to your chest so you feel a nice stretch, and then push out through your heel. | Single-Leg Deadlift | The single-leg deadlift is one of the most difficult exercises I do, but it's also one of my favorites. It takes a little bit of practice because it demands a lot of balance. When you first start out, you can help balance yourself by holding the back of a chair or bench. If you've got the flexibility to bring your leg up behind you nice and straight, that will also help a lot with your balance. Another trick to help you keep your balance is to concentrate on one spot ahead of you. If you move all over the place or try to follow your form as you go, you'll probably lose your balance a bit. I find one spot on the wall and just keep my focus there, and it really helps me maintain balance throughout the entire exercise. ========================================­===== | Follow Us | ► Twitch: http://bit.ly/2q1dttE ► YouTube: http://bit.ly/1RSJFa4 ► Facebook: http://on.fb.me/1lomhpr ► Instagram: http://bit.ly/1LzBxab ► Twitter: http://bit.ly/1RSJQlL ► Google+: http://bit.ly/1NRe8qu ► Pinterest: http://bit.ly/1OOZgY4 ► Spotify: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Sat 16 Apr 2016 08:13:10 +0200 https://www.nutra-365.com/videos/490/lower-body-bikini-workout-ifbb-pro-bikini-annie-parker/