I’ll let you in on a little secret - you can get a more plump booty in 15 minutes. You see, when you workout, blood flows to the muscles being worked on. Thus, giving the muscle a more pumped, fuller look.
Do not get me wrong, this is only temporary solution. The pump could last a few hours, great for an event you’re headed to, or a hot date!
First thing’s first
You’ll need some workout bands like the COREFX Pro Loops.
These bands put constant tension and resistance on the muscles we want to work out, really amping up that burn. This is exactly what we want, that BURN!
The great thing about the Pro Loops set is that they contain three bands of different resistances, so you can pick and choose your level of difficulty.
You must focus on the mind-to-muscle connection for your glutes. Anyone can do cable kickbacks all day, but if they aren’t focusing on SQUEEZING and contracting the glute muscle, it really isn’t doing anything.
That’s the great thing about bands, they help you learn and figure out how and where to control the desired muscles… your glutes!
They also put constant tension on your muscles so it makes the exercise more challenging… in a good way! With the COREFX band kit, it comes with three bands of different resistances, so you can choose your desired level of resistance.
Band Side Laying Clam Shells (3X20 each side)
Laying on your right side on a yoga mat, knees and hips bent at a approximately 45 degree angle, legs on top of eachother. While keeping your feet in contact, raise your left knee toward the ceiling WITHOUT moving your pelvis. Try not to lift the bottom leg off the ground. Do 20 on one side, repeat on other.
Band Squat+Kickbacks (3X20 each leg)
Place the band below your knee, stand hip width apart. Squat, then lift your left leg back and SQUEEZE your glute muscles at the top. Return your left leg to starting position, squat, and do a kickback with your right leg.
Band Butt Bridge+Abduction (3X20)
Laying on a yoga mat, lift your knees up, feet a few inches away from your butt. Squeeze your butt and push your hips up. Once at the top, squeeze your bum and “abduct” or spread your knees apart. Try to keep your butt muscles engaged the entire movement.
Band Elevated Butt Bridge (3X20)
Lay on the floor with your knees bent at 90 degrees. Feet placed on the edge of a bench or a chair (make sure it’s secure and won’t move), slightly wider than hip width apart. Squeezing your butt, lift up your hips until they make a straight line with your shoulders. Hold at the top for 2 seconds. Return to starting position and repeat.
Did you enjoy the workout? Is your booty on fire? Great! That's what we want ☺