This Bikini World Champion’s workout is guaranteed to make your booty burn

Whether it’s toning, shaping, growing or slimming, we all have big goals for our glutes. The beauty of booty training is that we can achieve our dream booty from the comfort of our very own homes.

Unlike other body parts, our glutes respond very well to body weight and resistance exercises. In fact, many of the best booty sculpting exercises don’t require any weights at all.

And who knows all this better than anyone? Booty Queen and WBFF Bikini World Champion, Rachel Dillon. Now, the bootylicious champ is sharing her top tips so you can rock that booty to the beat of Destiny Child’s tunes.

Invest in some resistance booty bands

If you haven’t heard of these already, booty bands are resistance bands that allow you to place a lot of tension in your glutes as you train. They are perfect for home training. All you need is your bands and some space and you are set!

They are great at actively engaging your glutes. I recommend starting every home workout with some banded exercises to wake them up. We want to be switching our glutes on so that they are the primary working muscle in each exercise we complete. This ensures that we are maximising your workouts and really getting the most out of our training.

Consistency

If you are serious about building your booty, you need to make sure that you are targeting it at least twice per week. Make time for your workouts and track your progress, increasing the intensity of your training as your glutes become stronger. This could mean adding some new exercises or increasing your reps. Remember, if it doesn’t challenge you, it won’t change you!

Focus on your mind-to-muscle connection

I can’t stress enough the importance of focusing on your mind-to-muscle connection. Glute exercises also activate other large muscle groups like our quads and hamstrings, so it’s extremely important to focus on engaging your glutes and really squeezing with each repetition. Focus your mind completely to make sure your glutes are engaged with each movement. This allows for an increased “burn” and blood flow during our training, meaning you’ll see greater results.

Target all areas of your glutes

Our ‘glutes’ are actually made up of three different muscles; the maximus, medius and minimus. In order to effectively build the perfect booty, you need to develop all three of these muscles. I recommend using isolation exercises to target muscles individually.

There are some fantastic booty band exercises that achieve this! Simply squatting is not enough to build the perfect peach. I recommend a variety of exercises to engage your glutes from all angles.

Get serious about nutrition

If you’re serious about building your booty, you need to get serious about your nutrition. Eating the right foods, at the right times makes a massive difference to the way your glutes will maintain or build muscle, or, if done incorrectly, lose muscle.

If you are eating low calories or very low carbs, you are likely starving your muscles of the nutrients they require to grow. If you want to build muscle, you need to be consuming the right amounts of the right foods.

Rachel’s ultimate booty workout

Instructions

Place the Booty Band just above your knees.

Complete five sets of the following exercises:

  • Banded Jump Squats (Wide)
  • Banded Squats (Wide)
  • Banded Squat Pulses (Wide)
  • Banded Squat Side-to-Side Walks (Wide)
  • Banded Abductors

Each set should be completed in 50 seconds, then give yourself a 10-second break before moving on.

Between each round take a minute break and continue. The entire circuit should be completed five times to ensure the perfect booty.

While we’re on the topic, check out the 5 most popular workout videos on YouTube will help you torch fat and the Aussie bikini blogger hits back at booty-shamers.

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