The topic for the 2015-2019 has been non stop how to get bigger butts .. how to get an hourglass figure thanks to the new stereotypically dream figure portrayed by models and instagram influencers all over the world.
First of all if you want to grow glutes and want to have hips you need to be: patient,hardworking and willing to try any strange exercise when going to the gym.
If you haven’t been put of yet and ready to feel burning then here is a 1o minute circuit. Use a timer on your phone and don’t stop until you have reached 10 minutes. If you have access to resistance band or weights use a 4kg-8kg wait depending on strength :
-Pulse lunge on left (30 seconds)- if have use a 4kg-7kg weight on lunges and squats.
-Pulse lunge on right (30 seconds)
-Lunge with leg raise left (30 seconds)
-Lunge with leg raise right (30 seconds)
-Sumo squat (30 seconds)
-Side squat steps (3o seconds)
-Abductor squat (30 seconds)
-Donkey kicks left (30 seconds)- If have use a resistance band on donkey kicks, fire hydrants and frog legs)
-Donkey kicks right (30 seconds)
-Fire hydrants left (30 seconds)
-Fire hydrants right (30 seconds)
-Alternate frog legs (30 seconds)
-Frog legs (30 seconds)
-Glute bridge (30 seconds)- If have use a 6kg-10kg wait on glue bridges and frog pumps.
-Glute bridge narrow stance (30 seconds)
-Glute bridge on left leg (30 seconds)
-Glute bridge on right leg (30 seconds)
-Glute bridge alternating leg raise (30 seconds)
-Glute bridge hold (30 seconds)
-Frog pumps (30 seconds)
What should you eat?
A lot of people say to build glutes you need too gain weight, However i do not think you need too you should still maintain a healthy diet but eat the right foods and always eat a post workout protein snack before or after as it will help to achieve that dream figure.
Good food to eat…..
-quinoa
-brown rice
-eggs
-fish
-chicken
-oatmeal
-spinach
-avocados
-sweet potatoes
-chia seeds
-beans such as black beans and kidney beans.
-lentils
-chickpeas
-cottage cheese
-greek yogurt
-hemp seeds
-flax seed
-all seeds are good
-almond butter
Growing your glutes does not happen over night and takes months even years to see improvement so be patient, the best way is weight training so either buy or go to the gym to really grow the glutes with weights.
I hope this helped to make you want to start the hard working journey of growing a butt if any of you find it hard to think of recipes with these products feel free to comment or email me and i will post some meals that you can make with will help grow your glutes.
Be sure to have a look at some of my other posts about workouts, travel and fashion tips.
Many thanks Isla.
Isla's blog 