BREAKING DOWN THE B00TY
Okay so the bum consists of the gluteus medius, minimus, and the Maximus BUT we’re not going to go all scientific today and confused everyone so I’ll refer the bum as “upper, under, and outer booty”.
1️⃣st video we’re targeting that UNDER BOOTY which gives it that rounder “sideways 3” shape to the bumbum. So exercises like single leg deadlifts, box step up kick backs and good mornings will develop that roundness to it
2️⃣nd video we’re targeting that UPPER BOOTY which gives it that perky look to it (shelf as @rotcivputala would call it). So doing (cable) kick backs, hip thrusts, and back extensions(not how you think) will perk that bum up to the sky. Before I move on to the next I wanna go over how I use back extension machine as a booty exercise. First, find that contact so when you’re bent over on the back extension completely relax everything in your back and feel the stretch in your hammys. Now, use the butt and ONLY the butt to bring yourself up. Engage and lift all the way to the top even if that means your upper body falls forward(it’s okay if this happens because it is being used as a glute exercise).
Lastly, the 3️⃣rd video we’re targeting the OUTER BUTT which creates shape and volume to make it look fuller. So my hip dip peeps including me this is for you, you can’t get rid of hip dips but by targeting the outer butt you can reduce the look of them. So doing cable or banded side kicks, curtsy lunges, hip abductor machine, and using resistance bands will create that fuller look.
DO NOT FORGET TO TARGET ALL THE AREAS OF YOUR GLUTES! Props to the people who read through it all! Give me some feedback if you like these types of posts and if I should keep doing them