GOT BOOTY? SIX GLUTE EXERCISES YOU HAVE TO TRY!
Intro By Ben Yosef | Michael Brooks Photography
“Booottttyyyyyy.” I cannot tell you how many times I have heard this yelled out in theaters by fans and supporters of IPL athletes who possessed a well-developed derriere.
As the official IPL Head Judge, I have adjudicated at dozens of contests, and have seen hundreds of Bikini Athletes cross IPL stages. I must admit, the glutes definitely play a major roll. In the IPL we are looking for a nice, full, healthy, round look, overall. And, the glutes are certainly a prime area to accentuate and bring balance to the physique.
There is no doubt that #booty #bikini booty are trending like crazy. And, rightfully so. It is only fitting that Natural Bikini asked three IPL Bikini Beauties… with great booties… for some of their Bikini Booty-building tips. >>>
Anna Carranza | Top IPL Bikini Amateur
“I AM ALWAYS WORKING ONE STEP CLOSER TO ACHIEVING THAT PERFECT BIKINI BOOTY.”
My favorite exercises have been key to me building that Bikini Booty. My glutes have always been my main focus during my workouts, doing at least one routine that focuses on my booty after every gym session. I always start off with 30 warm up reps, light to moderate weight.
#1 Classic Wide Stance Squats.
#2 Barbell Reverse Lunges.
For both exercises I begin with 6 to 8 sets with an 8 to 10 or 10 to 14 rep count, depending on which exercise I am doing and switching weight from moderate to heavy and back down to moderate. Combined with leg lifts and some tweaking and peaking, I have been seeing results. And, I am always working one step closer to achieving that perfect Bikini Booty.
Tiffany Mickalson | IPL Bikini Pro
…BUILD THE BOOTY, DEVELOP FLEXIBILITY, ENDURANCE AND COORDINATION.”
My two favorite exercises for glutes would be a Weighted Donkey Kick/Fire Hydrant combo set.
#3 Weighted Donkey Kicks.
#4 Fire Hydrants.
I like to do at least 100 per exercise per leg. So, in total, you’re looking at 400 reps. My other favorite exercise is a Weighted Pistol Squat. These I like to do last and until I burn out.
These one-legged squats better prepare your body for the rigors of athletic performance. Whereas two-legged squats can cause muscle imbalance, because one leg tends to lead. So, it’s a great way to build the booty, develop flexibility, endurance and coordination.
Laura Baumann | IPL Bikini Pro
“…THE KEY IS SLOW AND CONTROLLED.”
For me, building the perfect Bikini Booty comes from a balance of strength and plyometric exercises.
#6 Plyometric Exercises.
My favorite, and I say that even though it is a love/hate relationship, are lunges. When doing lunges it is important to use the mind and muscle to ensure proper form so that you are pushing through your heels and not with your toes.
When you push through your toes you turn your lunges into a quad building exercise, as opposed to the booty. So, the key is slow and controlled. I go heavy on my weights, around a 75-85lb bar and lunge approximately 100 meters, rest 20 seconds, then back 100 meters. I will do one set at the beginning of my workout and one either in the middle or end of my training session.
For my plyometric exercises I like to incorporate a resistance band. There are so many plyo exercises that I do, but my favorite would be Split Box Squat Jumps with the band around my legs. I start on top of the box, jump off landing with my feet separated over the box and into a squat position, pulse 2 times, and then jump back to the center of the box. I can feel the burn almost instantly, but I push through for 20 reps and do 3 sets. To increase the intensity of this exercise I add in holding a 20lb kettle bell. BIKINI
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