How to get a big firm toned bubble bum🍑

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COMMENT

This is for if u want to help get a

Toned bum. Remember u look

Amazing just the way u r !!!

Hip-Lift Progression🍑

This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)

Do it:

Lie on your back with your arms at your sides with your knees bent and your feet on the floor.

Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.

Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.

To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.

Keeping your hips up, place your foot back on the floor and then lower your hips.

Repeat this exercise for 30 seconds;

switch sides and do the move for another 30 seconds on the other leg.

Deadlift squat🍑

Beginner Moves

Deadlift Squat

Stand with feet wider than hip-width apart, holding a 5-pound dumbbell in each hand at inner thighs.

Bend both knees 90 degrees, coming into a squat, lowering weights toward the floor.

Do not let your knees go past your toes.

Stand and repeat.

Complete 4 sets of 15 reps.

Couch Bridge🍑

Lie on the floor and place your feet hip-width apart on a couch or bench, knees bent between 70 and 90 degrees.

Press into heels and drive hips toward the ceiling.

Drop your hips and repeat. Work up to 3 sets of 15 reps.

Lateral Step-Up🍑

Standing with your right side facing a step bench, hold a 5-pound weight in each hand in front of your thighs.

Step up onto the bench sideways with your right foot and squeeze your glutes for a count of 3, then step down. Repeat for a total of 15 times on each side and work up to 3 sets.

Stability Ball Bridge🍑

Lie with shoulders and arms along the edge of a couch or bench.

Balance feet on a small (25- to 35-centimeter) stability ball, knees bent.

Keep feet on ball and press hips toward ceiling, bringing them level with chest.

Complete 3 sets of 15.

Bent Knee Deadlift🍑

Stand with feet shoulder-width apart, holding a 5-pound dumbbell in each hand at inner thighs.

Bend knees 30 degrees, coming into a shallow squat.

Keep your back straight as you bend forward from the hips, lowering weights toward the floor.

Squeeze your glutes and slowly stand.

Complete 3 sets of 15.

Lateral Jump🍑

Stand with your right side 2 to 4 feet away from a step bench.

Keeping your arms bent at sides, squat down slightly and hop up sideways onto the step, landing on your right foot.

Next, bend knees slightly to hop back to start landing on your left foot.

Continue hopping back and forth for a total of 15 times before switching sides to repeat.

Complete 3 sets.

What to eat 🍑

•eggs

•nuts such as: cashews, almonds, •pistachios, walnuts, peanuts, etc.

•seeds: pumpkin seeds, sunflower seeds, chia seeds, flax seeds.

•hummus

•tempeh

•tofu

•chicken breast

•shellfish such as: shrimp, scallops, crab, etc.

fish such as: salmon, tuna, tilapia, mackerel, etc.

•protein shakes (whey, egg, soy, casein, pea, etc)

•protein bars

•organic or grass fed beef.

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•Here is a sample diet plan example to use a reference (aim for 6 meals daily):

Breakfast: 5 egg whites, 1 piece of Ezekiel bread, and 1/2 grapefruit

•Snack: protein shake or a cup of full fat Greek yogurt and berries

•Lunch: 1 grilled skinless, boneless chicken breast over a bed of spinach, topped with unlimited veggies of you choice with 2 tbsp of balsamic vinegrette

•Snack: 2 tbsp all natural nut butter of your choice with 1 slice Ezekiel bread

•Dinner: 1 salmon filet, 1/2 cup quinoa, a side of asparagus

Snack: protein shake or 3 tbsp

Hope this helps you get a bubble bum.

cottage cheese with a few berries