Training Glutes & Hamstrings with IFBB Pro Raechelle Chase


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Sculpt a Sexy Butt

Cardio, Cardio Cardio. Yes, you’ve have heard it before, Cardio plays a HUGE factor in weight loss, reducing body fat and seeing result faster. All your hard work in the gym may not be visible if you are holding too much body fat. I suggest 40 mins 4-5 times a week to burn calories and add to your quest to building sexy glutes for summer!
The glutes and thighs are problem areas for most women, as this is where we tend to gain weight & store fat. Unfortunately this is also the area, which is the last place to loose fat.
Nothing works the glutes better than these 4 exercises; they have been around forever because they work. If you’re just starting out and your goal is to tone up, then high reps with low weights is best.

It’s always a good idea to ease into a new training routine, start with a weight that feels comfortable but still requires effort and slowly increase the weight as you get use to the programme. Do 3 sets of 12-15 reps for all the following exercises. As your strength increases you will need to increase the weight you lift accordingly, it’s helpful to keep a training log with a record of the amount of reps you did and what weight so you can aim to better it next time.

Lying leg curl
Adjust the machine so the roller rests on your Achilles tendon. Flex your ankles and hold onto the handles. Curl the weight towards your glutes in a slow and controlled motion, hold for a second and repeat. This exercise helps develop the hamstrings, which are very important for developing nice glutes and puts little to no stress on your back.

Stiff Legged deadlifts- Target muscle Hamstrings/Glutes
Stand with your feet hip width apart, hold the bar straight down in-front of you using and over-hand grip. Straighten your legs without locking out your knees, keep your back straight and look forward. Slowly lower the bar as far as you can while keeping your form for the entire movement. Squeeze you hamstrings and glutes as you bring the bar back to the starting position.

LUNGES
Lunges are another great leg weight training exercise for the teardrop muscle. You can do lunges with a barbell on your upper back or with dumbbells in your hands. Start your lunges in a straight up standing position, then take a big step forward with one leg and lower your body until your upper thigh is parallel to the floor. At this point of the rep you must use your leg muscles to either return to your starting position for normal lunges or you can bring the rest of your body forward to where you stepped for walking lunges. The walking version of the lunge is more effective but you’ll need space to perform them. Alternate which leg you use on every lunge rep.

Hip flection Machine
Hold onto the bar provided (you will need something stable to hang onto directly in front of
you to keep you sturdy) lean forwards slightly, push your leg back behind you, squeezing your glutes, make sure you keep the tension on throughout the entire movement not resting at the bottom. Have your supporting leg slightly bent so it can support your weight sufficiently. Lower your leg down to starting position. Complete your reps and then swap legs.

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