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:
That booty should now be warmed up, loosened up, fired up and ready to WORK!
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.