How to Grow the Peach

I know all of you ladies want your booty to be nice and peachy. We want it to be toned, plump, and nice and round! I have the best workouts and great tips so you can grow those glutes!

Here are some tips that I feel are very helpful when trying to grow my glutes:

  • Train your glutes twice a week. Incorporate quad exercises as well, but make sure to get in glute workouts twice a week.
  • Give yourself the proper amount of time to rest. Your glutes need three days to fully recover.
  • Incorporate compound exercises.
  • Use the progressive overload method. Progressive overload is the gradual increase of stress placed upon your body during exercise. So, essentially, adding more weight each set during your workouts.
  • Focus heavily on the mind to muscle connection. Really really think about the muscle you are working on.
  • Activate your glute muscles before training them. Activating your glutes will wake them up and get them ready for the workout.
  • Eat in a caloric surplus. Your glutes are a fairly large muscle and require a lot of calories for energy.
  • Squeeeezeeee the booty during every exercise.
  • You always want to be pushing through the heel.

Some of my favorite booty building exercises:

  • Hip thrusts (the absolute best workout for growing your booty.)
  • RDLs
  • Reverse hack squat
  • Reverse lunges
  • Barbell glute bridge
  • Cable kickbacks
  • Sumo deadlift
  • Cable pull throughs
  • Squats
  • Split Squats
RDLs
Barbell Glute Bridge
Squat

Here is a fun booty workout you should incorporate each week! Note: S/S = Super set meaning perform one workout following the second one immediately after before taking a quick rest.

Hip thrusts

 4 x 15, 12, 10, 8(add weight each set, the last few reps should be VERY difficult)

S/S Single leg glute bridges w/ hip thrusts

4 x 12 each leg (have your leg elevated on bench) … Hipthrusts superset by glute bridges hahahahahahahahahaha.

RDLs

4 x 12

Good Mornings

4 x 20

S/S Sumo Squats w/ dumbbell w/good mornings

4 x 10 (I like to stand on two benches or boxes so I am ableto squat deeper and get a fuller range of motion

Abductor Machine

3 x 25

S/S Burpees w/abductor machine

3 x 10

Enjoy babes!!!

Much Love,

Alex

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