Bombshell V.I.P. Coach and IFBB Pro Jessica Dolias, known for her round, tight Bombshell Booty, shares some of her top tips for great glutes. Her first secret is to make sure your glutes are activated during your lower body workouts so you can maximize the booty benefits from your training sessions. If your glutes are “sleeping,” you may end up recruiting only quads and hamstrings and even put yourself at risk for injury.
The Booty Wake-Up Routine
Begin with a brisk walk on the treadmill. Walk for about 2 minutes forward on a slight incline, followed by 2 minutes backwards, driving through your heels with each step, before starting the Booty Wake-Up. If you don’t have access to a treadmill, climb stairs for 4 minutes or walk outside for 4 minutes.
Then perform 1 set of each of the following movements:
Bombshell Booty Dips
Start lying on your back with your feet hip-width apart and your knees bent, feet on the floor and arms at your sides. Drive through your heels to push your hips upwards as high as you can, stretching your hip flexors and contracting the glute muscles at the top. Hold for a moment, then lower your body back down to the starting position. Repeat for 20 reps. Complete exercise without a resistance band when performing as a warm-up.
Stiff Leg Deadlift – Bodyweight Only
Stand with your feet together, toes facing forward, arms down at your sides. With legs straight, push your hips back as you bend forward and touch your toes. Hold for 1 – 2 seconds, then drive through your heels to pull yourself back up to standing and push your hips slightly forward into hip extension, squeezing your glutes as you stand. Repeat for about 10 reps. When using a warm-up, perform without weight.
Glute Kickbacks (Donkey Kicks)
Position yourself on your hands and knees on the ground. Position your hands underneath your shoulders and place your knees under your hips. Lift right leg knee as high as you can driving the heel to the sky and squeezing your glutes at the top. Lower your legs without touching the floor and repeat for 15 reps. Repeat on the opposite leg. Complete exercise without a resistance band when performing as a warm up.
Fire Hydrants
Position yourself on your hands and knees on the ground. Keeping the knee bent at a 90° angle, lift your knee up to the side, away from your body with your knee in line with your hips. Pause at the top of the motion, and then slowly return to the starting position. Repeat 10 times. Repeat on the opposite leg.
Knee to Chest March
Stand with your feet together, arms down at your sides. Lift one knee up to your chest, using both hands to pull it into your chest. Hold for 1 – 2 seconds. Repeat on the opposite leg. Repeat for about 6 – 8 reps per leg.
That booty should now be warmed up, loosened up, fired up and ready to WORK!
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Coach Dolias’ Booty Building Do’s and Don’ts:
DO drive through your heels.
DO squeeze your glutes at the top of each rep.
DO concentrate on your glute muscles through each move.
DON’T choose a weight or band too heavy that you need to use momentum or start overcompensating with other muscles such as your quads or hamstrings to execute the exercise. Need Resistance Bands?
DON’T let your knees pass over your ankles. Keep your weight in the heels.
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All Bombshell Fitness training programs are designed to build a tight, feminine hourglass shape, which emphasizes the glutes.
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