How to get the perfect backside & pins by innavtsh

fitness · @innavtsh · Feb 20 '17

$18.87

How to get the perfect backside & pins

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<p><img src="https://i.imgsafe.org/9e1500fbb2.jpg" width="1024" height="561"/></p>
<p>I’m not too clear on why I have always HATED squats and lunges! Maybe because it requires a lot of balance and co ordination to achieve correct form or because I find them both so taxing and laborious. Either way it doesn’t matter what I think of them because, personally these two exercises are two of the most beneficial exercises anyone can do and the results are amazing.</p>
<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img src="https://i.imgsafe.org/9e1673533d.jpg" width="607" height="1080"/></p>
<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img src="https://i.imgsafe.org/9e19f176eb.jpg" width="607" height="1080"/></p>
<p>If you’re like me, part of the no bum club then get squatting and lunging ASAP! “Squat for what yo momma never gave you”. One of the most successful body changing routines I have ever completed was a static squat with a very large Kettlebell, for me that would be a 12kg or 14kg kettlebell. Get the back straight, knees soft and wide apart, tummy tight and squat right down until that bum is nearly touching the heels. Stick the bum right out as if going to sit in a chair and hold that position whilst holding the kettlebell into the chest with elbows sticking right out. Hold this for as long as you can. If you’re attempting it correctly then after about 10-15seconds your legs will start to wobble and your whole body will shake. This is a good sign – that means its working. The shaking means your muscles are contracting which means they’re tightening and blasting any fat stored around them!</p>
<p>This is a sure fire way to get those glutes growing! You can alternate it from a static squat to short explosive squats. Personally I find the static squat more challenging and the results are brilliant.</p>
<p><img src="https://i.imgsafe.org/9e1c020129.jpg" width="1280" height="720"/></p>
<p>Then you’ve got the lunges… If you could see my face right now…. I’d say my expression is one of pain as even the thoughts of a lunge to me are hellish! However in saying this they are a fantastic exercise to get optimal results and will work legs and core at the same time if executed properly. When I lunge I’ll pick the heaviest medicine ball I can find which is an 8kilo or a 5kilo. I’ll stand upright with my back dead straight. Pull my tummy right in and stick my chest out. I’ll lunge right down to the ground with my right knee BUT I won’t let the knee touch the ground and as I lunge I’ll hold the medicine ball out with both hands therefore I’m working my legs, core AND upperbody too. I’ll alternate from right to left foot and I’ll keep lunging for a minute or so or I’ll complete 3 sets of 12 lunges.</p>
<p>&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<img src="https://i.imgsafe.org/9e1e720b77.jpg" width="607" height="1080"/></p>
<p>These are two very basic and common exercises but I can’t stress how beneficial they both are and how a variation of different muscle groups are utilised during execution.</p>
<p>So if like me you’re a fan of the bubble butt then get squatting and lunging with a heavy weight for a tight and toned bottom and clearly defined pins too.</p>
<p><img src="https://i.imgsafe.org/9e20436086.jpg" width="1080" height="1080"/></p>
<p>Good Luck!</p>
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