Home Strength Training Bulletproof Your Bum | Breaking Muscle

Bulletproof Your Bum | Breaking Muscle

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It’s a good time on this planet, isn’t it? A time the place we appear to understand somewhat heft within the bum greater than ever.


Whether we had been transferring in that route already or not—or whether or not Baby Got Back or Jennifer Lopez spurred on the motion within the 90s—in every single place I am going I come throughout women, particularly, who ask me learn how to construct somewhat extra muscle mass plumpness of their bums.



Then once more, perhaps the will for a bubble bum isn’t all that new, in any case. The first profitable booty implant really dates again to 1969—carried out by Dr. RJ Bartels.


Don’t give him an excessive amount of credit score, although: His early butt implants weren’t all that convincing. They didn’t have a pure look to them, and since he put the implant between the pores and skin and the gluteus maximus muscle, the implanted bums type of moved round once you touched them. Like their precise form would change once you grabbed it. Not perfect.


Bum augmentations are, in fact, quite a bit higher as we speak and safer as we speak, and positively much more mainstream. It is believed that near 15,000 Americans spent a number of thousand {dollars} augmenting their bums again in 2015, and that quantity appears to develop yearly. So, going below the knife is actually an choice to get that ass you have always wanted.




It’s not the one approach.


If you’re into working exhausting for issues and doing them naturally—and never risking surgical procedure and spending $5,000 for it—then these seven bum exercises are for you. All you want is your body and a band.


Bum Burner Exercise 1: Banded Glute Bridges

Adding a band to your glute bridges make them infinitely more durable. Can you do 100 in a row? If you don’t have a rack like on this video, you can too anchor the band below heavy dumbbells.


  • Your objective is to carry out 100 with out stopping.




Bum Burner Exercise 2: Clamshells

Can you do 50 with out stopping?


  • Try 50 clamshells per leg.



Bum Burner Exercise 3: Banded Walks

You can do these strolling ahead or laterally. Keep your toes shoulder-width aside (or wider) to verify there’s stress on the band always.


  • Do 3 sets of 20-30 steps per leg.



Bum Burner Exercise 4: Banded Leg Raises

A glute ham developer or a reverse hyper are perfect for anchoring your self throughout these banded leg raises, however you are able to do an identical motion on all fours on a bench.


  • Perform 3 sets of 25 per leg.



Bum Burner Exercise 5: Lateral Banded Leg Raises

  • Perform 3 sets of 25 per leg.



Bum Burner Exercise 6: Banded Squats

If you don’t use your glutes as a lot as you need to throughout your squat, these are nice for getting the glutes extra concerned.




Bum Burner Exercise 7: Banded Jumping Squats

Same thought as above, besides explode on the prime by squeezing your bum cheeks collectively.


  • Perform 2-3 sets of 15-25.


I promise you, your bum will burn!


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