{"id":6212,"date":"2016-07-08T10:09:44","date_gmt":"2016-07-08T10:09:44","guid":{"rendered":"http:\/\/garagegymbuilder.com\/?p=6212"},"modified":"2021-12-20T15:02:37","modified_gmt":"2021-12-20T15:02:37","slug":"5-moves-for-a-sculpted-beach-butt","status":"publish","type":"post","link":"https:\/\/garagegymbuilder.com\/5-moves-for-a-sculpted-beach-butt\/","title":{"rendered":"5 Moves For A Sculpted Beach Butt"},"content":{"rendered":"

updated January 1, 2019<\/p>\n

Hi! I’m Adam. I’m a personal trainer and the creator of The Fit Dynasty. Today, I’m going to share with you how to sculpt a tight and firm butt. I think you’ll be pleasantly surprised at how simple and enjoyable this process can be!<\/p>\n

Developing a sexy and proportional butt is a top fitness goal for many women, and for good reason: A well-sculpted booty is physically attractive and an indicator of your overall health. Even more importantly, the rock-solid confidence you gain when you reach your glute goals<\/a> is absolutely incredible. And I’m not just talking about feeling sexy – you’ll also experience the deep, unshakeable sense of confidence that comes only from conquering a difficult goal!<\/p>\n

\"<\/p>\n

Unfortunately, most workout advice nowadays seems to be centered around a restrictive diet and spending a ton of time in the gym – and if you’re a busy person or a foodie like me, that just doesn’t cut it. Glute exercise programs<\/a> in particular emphasise performing a high number of repetitions so that you “feel the burn”. This may make you believe you’re accomplishing a lot – after all, if it’s painful and time-consuming it’s got to be working, right?<\/p>\n

​But the truth is, these high-volume workouts are overly taxing on the body, which prevents proper recovery. Additionally, high volume routines – the same type of routine that bodybuilders use leading up to an event – cause your muscle fibers to retain more water, which makes them look puffy rather than sculpted. And I’m guessing your goal is not to look like a bloated body builder! So, this type of high volume training just doesn’t make sense.<\/p>\n

​There is a better way of developing a firm and shapely butt. It involves lifting heavier weights for less repetitions. It results in a butt that looks firm and taut rather than puffy and bloated. And it can be done in less than 60 minutes per week.<\/p>\n

​To achieve this, we will use 5 simple lifts.<\/span><\/p>\n

 <\/p>\n

Finding Your Weight<\/h2>\n

\"kickbacks\"<\/p>\n

For the exercises that follow, I won’t tell you exactly how much weight to put on the bar. This is because everyone has different starting levels of strength for different muscle groups.<\/p>\n

Instead I will provide you a “rep range”, and you will select a weight that allows you to fall within that range. Additionally, if you are able to lift more than 1 rep above the top of the rep range, then there is not enough weight on the bar and you need to add more.<\/p>\n

Here’s an example for finding your weight if the exercise calls for 4-6 reps:<\/p>\n

    \n
  1. You will choose a weight that you can lift 4-6 times<\/li>\n
  2. If you can lift the weight 8+ times, then increase the weight<\/li>\n<\/ol>\n

    This allows you to stay in the rep range while fully exerting yourself. The gains you see from this type of lifting will be dense, toned muscle.<\/p>\n

    You can increase the difficulty of your workouts over time by adding reps to each lift. Then, when you hit the highest end of the rep range for that lift, increase the weight and start over again at the bottom of the rep range.<\/p>\n

    Finding your weight for each lift may take some experimentation the first time you do it. But once you know it, you will never need to guess what weight to pick up for that lift again! This allows you to concentrate 100% of your focus on the exercise without having to plan or think about weights.<\/p>\n

    Alright… Let’s dive into the exercises!<\/p>\n

     <\/p>\n

    The Exercises<\/h2>\n

    \"StraightBackStiffLegDeadlift\"<\/p>\n

    This workout consists of 5 movements:<\/p>\n

      \n
    1. Sumo Deadlifts<\/li>\n
    2. Goblet Box Squats<\/li>\n
    3. Step-Ups<\/li>\n
    4. Dumbbell Lunges<\/li>\n
    5. Hip Bridges<\/li>\n<\/ol>\n

      By using just these 5 movements, you will be able to build a strong, powerful, and sexy butt! Each move has been carefully selected to round your butt and tighten your legs. The result will be an aesthetic and proportional lower body.<\/p>\n

       <\/p>\n

      1. Sumo Deadlifts<\/h2>\n

      \"sumo<\/p>\n

      Sumo deadlifts<\/a> are a massively effective lift for strengthening muscles on your posterior chain, including your hamstrings, glutes (butt) and lower back. The wide stance of the sumo deadlift puts more emphasis on the butt when compared to a standard deadlift stance.<\/p>\n

      For this exercise, you will perform 3 sets of 4-6 reps. You will take 2-3 minute rests in between sets. This will allow you to perform each set at a high intensity and with proper form.<\/p>\n

      See how sumo deadlifts compare to the romanian and conventional techniques.<\/p>\n

      Form<\/h3>\n