Bikini Butt Exercise Program - fitness plan

The article is translated from BODYBUILDING.com.
As a professional bikini contestant, having a round and raised buttocks is definitely the focus of the competition. This can add points to the competition. After all, this is a visual aesthetic occasion. Everyone is a professional and wants to create such a figure. How do you do it? Let’s take a look at the professional advice given to you by the author of this article: JANELLE MCGUIRE, an American IFBB professional bikini contestant!

Buttocks exercise video

If you want to sculpt the lines of your buttocks, you need to do Olympic lifts, box jumps and kettlebell swings to improve your overall athletic performance. Strong buttocks can help you correct your balance and allow you to completely harmonize your back. Goodbye pain!

It sounds good. In fact, if you want to get such benefits, you need very strong muscle exercise to repair muscle fatigue, but don't use the wrong exercise method.

Trying to kick with weights? Try this exercise plan. In every movement, control your mind on your target muscles buttocks. You will get closer and closer to your dream!

Buttocks exercise animation

Kick with weight on hip

3Groups, 20 times each— Warm up

Barbell Glute Bridge< /span>

4Groups, 10 times each!

Smith Lunge< /p>

4Groups, 10 times each!

Sumo Deadlift

4Groups, 10 times each!

Kneeling and side leg raising

4Groups, 20 times each!

This exercise plan mainly bombards the buttocks. Through isolation movements with light weight and high reps and heavy compound movements with heavy weight, you will restructure the buttocks, which will build your strength. Keep the high reps at 15-25, and the low reps at 8-12!

Add this training plan to your training plan. You can perform this exercise at least once a week. The whole process takes about 1 hour. Give yourself confidence, especially that you can train with heavy weights and low reps.

Buttocks exercise illustration

This is a warm-up exercise. The weight doesn't need to be too heavy, but you need to focus on your hips.

The key to the barbell glute bridge is to squat down and hold the barbell steady with both hands. Then exert force on your hips, lift up as high as possible, and hold at the highest point for 1-2 seconds. You will feel a squeeze in your buttocks.

This is a great move. Take a big step forward and backward. Make sure your knees don’t go past the toes of your front toes when squatting. When squatting with your back legs, keep your knees close to the ground and hold for 1-2 seconds. Return, keep your back straight during the movement!

Stand with wide legs, toes turned out at 45 degrees, hold the barbell with a narrow grip, and keep your back straight. The bar should be tight against your legs as you pull up, as well as when you return.

Keep your body straight, meaning that your hands are under your shoulders, and your back and thighs are at a 90-degree angle after kneeling. Lift your legs sideways as high as possible. Return, repeat.

Nutrition recommendations before and after training

Before training:

Drink a cup of coffee 1 hour before exercise (function: increase a certain amount of energy in the short term)
After training:
Supplement 1.5 tablespoons of whey protein powder within 30 minutes before exercise (function: to provide muscles with easily absorbed protein in a timely manner)

Natural Food Plan

Breakfast