BOTTOM'S UP!

Hi guys...nice to see you again...today after my obsession of flat abs, i begun to turn my focus to my lower body part, my butt !! I don't wanna have this flat abs but slumpy butt..So i try to gather some of tricks and exercise to have those bootyliciuos that fit my skinny jeans perfectly! 

To begin, 1st you need to know the basic about your lower body muscle. 

1. Gluteus Maximus: this the largest muscle that responsible for general shape of your entire butt. Also its responsible for hip extension and  outward rotation.

2. Gluteus Medius: the function is to lift up the tight and femur up.

3. Gluteus Minimus: is the smallest of those two, it sits under the medius and responsible for internal and external rotation in the hip. 

Knowing this, we can focus our excessive on enhancing those area muscle, which best by squat, lunges, steps up, deadlift and of course running and walking. 

Best Tips before start:

* USE WEIGHTS

for best result use weights on your exercise not just your body weight, it'll maximize result in short time. The glutes can be worked harder and calories burn double.

*30 SECOND RULES

During exercise try to hold at the lowest point of your lowest point of your moves for 30 second. This will help your workout and allows you to take an extra-deep contraction through your glutes and core and stabilize your spine before lifting back up.

*DO IT SLOWLY

Do the workout slow, try not to rush them. It will not get the maximum result if you're swinging your weights and going through it as fast as you can. Take each movement slowly: take 4 count to lower into a squat then 2 tp 3 to come up. Your muscle will have time to fully contract and maximize each move. 

*DO MINI WORKOUT ALL DAY

Either when you sitting down in front of the TV or in the kitchen, do 20 squat or 20 plie's. It only takes 60 second and at the end of the day, you already have 100 exercise.

*TONE WHILE YOU WALK

With each step, when one leg extends behind you, keep your heel on the ground as long as possible. When you do lift your heel, roll through the foot, then push off with our toes. You;ll feel your glutes contract with every steps. Do it even when you're on the treadmill, just contract your glutes to tone tush!

Now it's exercise time! i found this video to help us train...Yeaaay !! not just another training, this one is training with Victoria Secret trainer #TrainLikeAnAgel can be an "Angel" don't you think ?!?:P:P

Enjoy the training and BOTTOM'S UP GUYS !!