Wondering how to initiate the voluptuous curves celebrities sport in their bikini?
Here's a killer butt routine that won't fail to impress!
Famous for her curvaceous booty, Jennifer Lopez is a self proclaimed user of the TRX Suspension Training system!
1) TRX 1 and a Half Suspended Lunge
A killer modification of the Suspended Lunge, with a slight tweak in action, the 1and a 1/2 Suspended Lunge really fires up the Gluts, with a slightly longer time under tension you be recruiting more motors units than the conventional technique!
You set up as a conventional Suspended Lunge in single TRX mode, lower yourself deep stopping just shy of the floor with your back knee, rise up halfway, lower yourself back down before driving up into extension.
Thats counted as 1 rep.... Aim for 3 sets of 15!
Tennis Players also renown for their sexy behinds, one reason for this is the lateral movement required in the sport.
2) MONSTER WALK
Tie a dura-band just above your ankles, hold a squat position as shown above...
Set 2 cones 15m apart, move laterally to the opposite cone and return... Repeat this 4 times!
This will leave your butt screaming for mercy!
3) TABATA JUMP SQUATS
Jump Squats are are great way to not only tone the butt, it also allows a great metabolic kick to the workout especially doing them TABATA style. With the explosive nature of the exercise you'll recruit the fast twitch fibres of this powerful hip extensor!
So what is TABATA training?
The best way to perform this is to download a TABATA app on your smart phone, you need to work at 100% for 20 seconds and only allow 10 secs rest. This is to be repeated 8 times! Bombastic results will prevail!
4) DB Sumo Dead-lift Wave Load
For this drill set up three Dumbbells each 2.5kg in weight heavier than the other.
Example: 15, 17.5, 20kg
Then lift reps: 15kg@15 reps, 17.5@12 reps and 20kg@10 reps
Then reverse so: 20kg @ 10 reps, 17.5kg@ 12reps, 15kg@ 15 reps
Repeat that whole sequence three times through!
There you go, try this routine and shape up the rear in time for summer!
