Health & Remedies

Build A Booty with Base Body Babes

BANNERIt’s no secret, the dynamic duo known as “Base Body Babes” are well, total BABES. Not only that, but they’re experts in what they do. The personal trainer sisters who specialise in training women, not only live and breathe a healthy and fit lifestyle, they are passionate about helping women all over the world achieve their health and fitness goals. So, when it came to finding the right advice on how to build a booty (like Beyonce), we knew Diana and Felicia were the perfect people to show us how.


How to:

  • Perform each exercise back to back A1-A7.
  • Complete 12 reps per exercise
  • Rest for 120 Seconds after each circuit
  • Repeat circuit 4-6 times

A1 Good Morning
A2 Low Bar Back Squat
A3 Romanian Deadlift
A4 Walking Lunges with Barbell A5 Glute Bridges
A6 Goblet Squat
A7 Bulgarian Lunge

GOOD MORNING:

GOOD MORNING

  1. Place the bar on your back in a low bar position
  2. Squeeze the upper back muscles tight creating a platform for the bar to sit on
  3. Like a hip hinge – bend forward keeping your knees slightly bent
  4. Keep your head down, looking down on the way down
  5. Bend down as deep as you can, aiming to get your chest as close to parallel to the ground as possible while still maintaining tightness in your body and a neutral spine.
  6. Keeping the bar firmly on your back, stand back up again and repeat movement

LOW BAR BACK SQUAT:LOW BAR BACK SQUAT

  1. Holding the barbell with your hands, place the barbell on the muscles of your upper back (trapezius) and squeeze the shoulder blades together to engage the muscles of your upper back so the bar is secure.
  2. Stand with your feet slightly wider than your shoulders and toes pointing slightly outwards, the feet must remain flat on the floor throughout the entire movement.
  3. Keep your chest up and look straight ahead.
  4. Squat as deep as your body will allow while still maintaining a neutral spine and perfect posture.
  5. Stand back up and repeat the movement again.

Tip: If it is difficult to maintain correct posture and squat to full depth (below parallel), elevate your heels with a 1 inch block of some sort or some small weights plates.

ROMANIAN DEADLIFT:

romaniandeadlift

  1. Grab the barbell with your hands positioned on the outside of your legs and pull the bar as close to your shins as possible, we like to touch ours (beware of some little bruises). This ensures that the weight is close to the centre of gravity, which makes the weight easier to lift, as well as significantly reducing the risk of injury to the lower back.
  2. Stand with your feet shoulder width apart, ensuing your feet are firmly on the floor and the weight is distributed evenly across the whole foot throughout the entire movement.
  3. Pick up the bar, while keeping the bar as close to your body as possible, we like to basically drag the bar up and down the front of our legs throughout the entire movement.
  4. Hold your body tight and imagine putting your shoulder blades back and down into your back pockets. Holding this tight position push the world away until you are standing in an upright position. Focus on keeping your chest up and maintain a neutral spine and perfect posture throughout the whole movement.
  5. Still maintaining tightness, lower the weight back down by bending forward at the hips, move the bar back down the front of your legs as deep as you can whilst maintaining a flat back. The hips must be below the shoulders at all times. This ensures that you are using the muscles of the lower body and not just the muscles of the lower back.
  6. Pull the bar back up and repeat the movement again.

WALKING LUNGES WITH BARBELL:

WALKING LUNGES

  1. Pick up the dumbbells in each hand
  2. Begin your walking lunges by taking long strides forward 3. Keep your shoulders back and chest up high
  3. Aim to lower your back knee down to the ground

Tip: The longer the stride, the more we are activating glutes (muscles of the backside) and the shorter the stride, the more we are focusing on our quadriceps (the muscles at the front of the upper leg). We personally love the longer strides!

GLUTE BRIDGE:
GLUTE BRIDGE

  1. Begin by laying down on the floor on your back
  2. Place your hands down by your side palms pressing down on the ground, if you would like more of a challenge, place the barbell or a weight plate across your pelvic area
  3. Bring your feet up to your bottom pressing your feet into the ground
  4. Lift your hips up high and squeeze your bottom
  5. Lower your hips back down and repeat the movement

GOBLET SQUAT:

GOBLET SQUAT

  1. Pick up the kettle bell or dumbbell and hold it up on your chest
  2. Stand with your feet slightly wider than your shoulders and toes pointing slightly outwards, the feet must remain flat on the floor throughout the entire movement.
  3. Keep your chest up and look straight ahead.
  4. Squat as deep as your body will allow while still maintaining a neutral spine and perfect posture.
  5. Stand back up and repeat the movement again.

BULGARIAN LUNGE:

BULGARIAN LUNGE

  1. Stand with dumbbells grasped at your side, facing away from bench. You can also use a barbell across your shoulders.
  2. Extend leg back and place top of foot on bench.
  3. Lunge down slowly, trying to keep your knees in line with your toes, and your thighs are parallel to the floor.
  4. Straighten your front leg and repeat.
  5. Switch legs when you have completed your reps.

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