Squatsのインスタグラム(squats) - 10月20日 23時20分

My TOP 7️⃣ booty building tips:

@ANITA_HERBERT ⬅️ for UNIQUE & EFFECTIVE workouts + daily fitness tips!
😈tag a friend that wants to grow the booty 🍑
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1️⃣LAY OFF THE CARDIO! - 🔊 to all my cardio bunnies🐰- I know I must sound like a broken record, but I’ll just keep repeating myself until everyone gets!🤷🏻‍♀️
In order to build MUSCLE you MUST prioritize WEIGHT training.
TOO much cardio will only make your butt SMALLER
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2️⃣WAKIE WAKIE
you must start every lower body workout with activation!I can’t stress enough how important this is😭 If you aren’t feeling your glutes during your workout, you AREN'T GROWING them👎🏽
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3️⃣RECOVERY
I know ya all want to train glutes all day everyday😏,BUT you CANT do that.
You need 1-2 days rest in between. (It will vary depending on your training volume).
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4️⃣VARIETY
Hip thrusts, Squats, lunges and deadlifts are the KEY Exercises 🔑 yesssss,
BUT adding accessory work to your basics
1.will make your sessions more fun
2.will help you target 🎯every single inch of your butt, so we can maximize your results.
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5️⃣PROGRESSIVE OVERLOAD
You have make sure you are constantly challenging yourself by increasing the weight, playing with tempo (pause, pulse, explode etc you will experience a lot of these too next challange) ,varying the number of reps/ sets/ rest etc
you need to keep your butt challenged to grow them.
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6️⃣YOU MUST ⛽️ YOUR 🍑 TO GROW
You might be training hardAF, BUT if your diet is poor your booty will be poor too!😖
You MUST to EAT to GROW! do not be scared or calories, carbs etc
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7️⃣CONSISTENCY
And YES, you gotta work your ass off ...LITERALLY 😝to get the butt you have always wanted...
BUT you will be so damn proud of it that it will be all worth it! I can promise you that!😌

@anita_herbert

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