Tuesday, March 12, 2013

Hard and Curvy Glutes


It is important for us women have a hard and curvy glutes. If you want to have hard and beautiful glutes , try these exercises. You can do them at the gym or in your home. The important thing is just do it, 2 or 3 times a week.
For people who start now, it is better to perform 3 sets of 12 to 15 repetitions. For advanced trainers, 3 to 4 sets of 10 to 12 reps. Dress appropriately in workout gear and have a bottle of water near you. Switch on the radio to the music you like and let´s go! Powerful music is the best.

Start with the squat, it’s the best exercise for great glutes. Trust me, my glutes are not photoshopped, they are real and I have them thanks to proper exercise. I’m a woman who loves to be natural, no plastic surgery for me.
1) Squat
Stand with feet hip width, and maintain a straight back. Squat slowly as if you were to sit on a chair, then back up slowly. 3 sets of 12 to 15 reps.
If you are at the gym, you can do these with a barbell. If at home, you can perform without weights. Up and down, start to enjoy the exercise. Put on your favorite music and do it. It only takes a few minutes. You can do these in your home, on the beach, or even in your garden .
2 ) Lunges
Stand with feet together, hands on your waist. Step forward and bend your leg to a 90-degree angle, then return to standing and repeat with each leg. You have two options here. You can do static lunges or dynamic. Static: 12 reps with one leg, then 12 with the other; Dynamic one rep with your right leg, then one with your left and alternate until you have completed 12 reps with each leg. Perform it 3 sets of with 12 reps.If you are not a beginner, use a barbell on your shoulders or 2 dumbbells to increase the difficulty.

3) Kick on the Mat
Get on a mat on all-fours, use a mat for do this exercise, to protect your knees. Maintain a straight back always. Kick up one leg, then the other. Repeat this 3 sets of 12 to 15 reps.  The gym has a special machine for this, but you can do it at home as well.
4)Press for Glutes
Lying on the mat, separated your legs to hip-width. Elevate the hips and push hard with your glutes. Raise forcefully and lower slowly. Well I consider this very easy for people who want to take care of their body. Take a couple of minutes and do it. I started with that and now go to the gym. You will feel better and look better.
All you need is good food, water and exercise is. If you would like to contact me for on line training, my email is : claudiarivarelli@hotmail.com
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