I’ve been working on my arse for about 5 months now. Literally! At the start of December, I decided to work on my buns since I know it will add boost to my overall body shape. I’m quite blessed on top so putting just the right amount of pizazz on my hind is not a bad idea. It will balance and encourage my hourglass figure.
I worked on different exercises throughout 5 months. Name it, HIIT, explosives, plyometrics, sprints etc. To get the buns you want will depend on your goal. If you want to strengthen your glutes, doing HIIT and plyometrics are really great. Note also that your thighs (quads and hamstrings) will get stronger but will also increase size. This was really nice when I need to be stronger but the goal now is to be sexier. So I took out all the deadlifts and barbells and followed Jane Fonda’s bun of steel and also by Bret Contreras. Here are the exercises I did:
side lying clam – 30 reps
side lying hip abduction – 30 reps
single leg glute bridge – 30 reps
quadruped hip extension from elbows – 30 reps
side lying clam raise – 20 reps
quadruped leg swing – 25 reps
fire hydrant – 25 reps
Do this 5x a week with no sweat and for sure, you’ll get skinnier thighs and a bun of steel.
Thank you Sassa active wear for the awesome active wear outfit!