4 Ways to Build/Tighten Your Lovely Lady Humps!

by Allen Gil November 04, 2014

4 Ways to Build/Tighten Your Lovely Lady Humps!

Photo Credit: wfiles.brothersoft.com

Well, do you???

Do you love your humps, your lovely lady humps?

How about a few sure-fire ways to get killer glutes?!?

Stop sitting on the couch thinking about the amazing bottom that you can have.

Walk the talk, and show everyone how you can

Turn your booty from flat and flabby to firm and bouncy!

It’s actually pretty simple in and out of the gym of how easy it is to condition your glutes.

We don't need crazy gym equipment. All you need is a set of dumbbells and we are well on our way to a quarter-bouncing-backside.

We are all super busy, and some of us just don't have the time to head to the gym to work our gluteus maxims, but thank goodness for us, all we need is a pair of dumbbells.

They are not very expensive, maybe $20-30 for the set, depending on the weight... and probably close to $3 or $4 at any garage sale!

• When you train with free weights, the challenge is iron vs. pure muscle fiber.

• With the correct exercises dedicated strictly to the trillions of glute muscle fibers, it’s only a matter of time before your booty is poppin’.

• One more benefit of using free weights: Less Chance Of Cheating!

As I explain to my mobile personal training clients, more free weights = less cheating.

Think about the last time you used a gym machine: there’s a point where the machine tends to help with that one last rep that you can't seem to finish. It’s not easy to avoid the momentum when you’re training on a machine.

However, when you use dumbbells, it’s very hard to cheat with momentum.

That being said, using dumbbells is worth every ounce of energy they’ll require of you!

Here’s 4 weighted ways to help you lift/shape/firm up that booty!

1. Stiff Legged Deadlifts

Do three sets, 10-12 reps.

Deadlifts are a definite challenge for the butt and hamstring area.

The goal is to take your time getting close to the floor, but try not to overextend or overstretch your hamstrings and injure your back. Soft knees is a great modification for the stiff legged deadlift.

2. Plie Squats

Do three sets, 10-12 reps.

Plie squats are a variation on a regular squat.

Remember to keep your head up and your chest up, and don't forget to SQUEEZE your glute muscles as you go.

3. Weighted Lunges

Do a set of 10-12 reps per leg, then repeat each leg 2 more times, taking a short rest in between as needed.

Did you know that lunges build and work your rear muscles, without even using weights???

You can always start with no weights, progress to lighter weights and eventually work your way up.

Remember, when doing lunges:

• keep your cheat upright\

• do not lean forward, and

• always keep your knee over your ankle, not leaning over your toes.

4. Weighted Squats

Do three sets of 10-12 reps.

Squats always deliver results, if performed properly.

Everyone should incorporate hard working squats into their training routines.

Remember, you want your glutes muscles to do all of the work.

Think about contracting your muscles each rep, visualize squeezing and releasing your booty with each squat.

It’s definitely easier than you think to build that booty out of the gym, so head on out, and pick up a set of dumbbells, and get moving!

We all want that quarter-bouncing booty...let’s start showing them off! 

Allen Gil
Allen Gil


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