Michelle Lewinのインスタグラム(michelle_lewin) - 3月2日 01時43分
It's glute day!
And the gym is closed🤬
No worries🤨I got you covered🙋🏼♀️ Fortunately the glutes are muscles you can train, with a few uncomplicated tricks, just as well outside the gym.
Here's a routine for you:
1️⃣Hamstrings (the backside of the thighs) are of course not glutes... but they connect. You might think that the bigger exercise ball, the heavier is the exercise. It's the other way around.
A smaller ball will get you a heavier exercise.
15 repetitions / 5 sets.
2️⃣If 15 repetitions with both legs is not doing the trick, then you should go to the next level and use one leg only. In that case I recommend:
🅰️8 repetitions per leg / 4 sets.
...and after that, both legs on the ball:
🅱️10 repetitions / 3 sets.
3️⃣Equal to "hip thrusters", and here with the legs separated to target the outside of the glutes a bit harder than the normal "hip thrusters" (with the legs parallel).
15 repetitions / 5 sets
4️⃣It looks so easy, but... well... it's not.
A fantastic Booty Blaster.
🅰️15 repetitions / 4 sets
(with only 10 seconds in between the sets)
🅱️then you do 3 sets until failure (when it burns so much that you cannot do one repetition more).
Glute soreness guaranteed (if you do it right).
But glute pain is a pain you must learn to love🥰
As in "Ha! I did it! Now my body will take care of the re-builing and growth"
✅More glute building plans, and 8 week home workouts, available on the app Fitplan (download from my website, link in bio)
English and Spanish.
✅Wearing glute enhancing leggings by @one0one_101
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