Lets face it if you are a woman today having a nice butt goes a long way. Men love it and women who have “it” love to flaunt it. Unlike most of your other body parts your butt is something that is hard to hide. Whether you are wearing a dress out or running style shorts to the gym you still can’t hide your butt. So let’s shape that butt up and have the fun option of showing it off! “Do I want to wear spandex to the gym?” “Should I wear tight jeans out tonight?” These are more questions you can have fun with when getting dressed! With just a couple hours a week in the gym your butt will become your best friend!
Eva Andressa is a fitness model who once didn’t have much of a butt. After working out several times per week and targeting her glutes just a couple times per week she was able to achieve having one of the most famous butt’s around. So who better to learn a great glute workout from than Andressa?
Lets get to the workout! First we will go over each individual exercise and then list the actual workout followed by a video from Eva’s workout!
Exercises
Lever Reverse Lunge:? The lever reverse lunge is a great exercise for building your hamstrings and glutes! Be sure your lead knee does not bend past your lead toe for proper form!
Romanian Deadlift from Deficit: The key to this excellent glute and hamstring exercise is the slight knee bend. Once you have the slight knee bend keep that same bend as you extend through the motion. You will feel a stretch in the hamstrings. With this exercise being from deficit it increases your potential range of motion. Squeeze your glutes once your legs and back are straight.
Lying Hamstring Curls: For Hamstring curls? you need to find a hamstring curl machine that angles down so your butt is in the air; flat bench hamstrings machines just won’t cut it.? When performing these exercises, make sure that you don’t use your back along with the hamstrings to complete the lift. The point of using this machine is to target the hamstrings and glutes….not the back and hamstrings. You also don’t want to get your calves involved either since your goal is to isolate the hamstring muscles as much as possible.
Sumo Squat with Dumbbell:? First place a dumbbell of desired weight between your legs. Then step into a wide stance, beyond shoulder width. Once you have achieved this point your toes outward. Keep your back straight and bend your knees until your butt is about chair seat high. Pick up your dumbbell and press through your heels until you are back to your starting position. Squeeze your glutes at the top and you have completed one rep.
In order to fully complete Eva Andressa Ultimate Glutes Workout you must do the warm up of 7 minutes power walking. Then go through the main set doing, in order each exercise for the listed number of reps with 60 rest between exercises. Once all 4 exercises have been completed, take 4 minutes rest and repeat an additional 3 more times through. Once completed finish with another 7 minute power walk to warm down. Feel free to gradually slow down this pace.
