April 26, 2017
You know one of the reasons I originally started exercising before I became a
Personal Trainer was because I was not happy with my body shape.
I had Big boobs, a gut, a flat ass and really really skinny legs so I always looked
like I was top heavy (which I was) and the fact that I had such skinny chicken legs
made my gut look so much more worse.
So I hired a Personal Trainer.
I really wanted to create more womanly curves in my legs and bum and also get
rid of the stomach bulge I had due to drinking, not exercising and not eating the
It actually took me years to even realise how to activate my glutes properly though.
I had never really ever felt any squats right in my bum cheeks before, I'd always feel it
in my quads (the front of the legs) because I was quad dominent.
It really wasn't a few years of being a Personal Trainer and experiementing
with training and learning different exercises that I really understood how to actually
activate my own glutes properly.
They were so inactive. On top of that my left bum cheek was smaller than my
right one due to a huge imbalance.
These days when I train glutes I always feel it and my glutes are so active sometimes
they cramp up on me.
So in order to start to build a booty first you have to learn how to activate the booty.
Going through the motions of doing squats and glute bridges etc doesn't necessarily
mean you are activating your glutes at all.
You have to do a series of activation exercises either as a routine or before you do
any glute workout. This will obvioulsy depend on your fitness level and how inactive
your bum cheeks actually are.
Here are some examples of activation exercises;
The crab (with a rehab band) - this if my favourite of all time and my clients least
favourite. I seriously have no idea why no-one else likes this one. IT ROCKS.
The oyster - (don't ask me why all these exercises are named after sea creatures)
Lying side leg raises - This one will burn.
Single leg glute bridges
Glute bridges (with rehab band)
Just to name a few and of course there is the everyday squeeze and release exercise
which is probably the most important one. It is literally squeezing your bum cheeks as
tight as you can and then releasing. You can do this one anywhere, anytime.
In fact Im doing it right now. (creep)
So this gets you in the habit of activating your glutes in everyday life for example standing
at the traffic lights. The more you activate the better.
Now believe it or not I found that squats are actually NOT the number one most effective
exercise in building and feeling it in the booty, deadlifts and isolated glute exercises are.
So here is my all time favourite list of exercises that will have your booty sore (after activating
DB Single leg dead lift
Back lunge with leg lift
BB Sumo deadlifts
BB Glute bridge with rehab band
There is one other thing you need to consider. In order to ensure you have maximum
activation you need to make sure that your hip flexors and your hamstrings are not tight.
I find that some clients that have really tight hamstrings find it hard to activate the glutes
If you have any more questions email here.
With Love Your Whip You Into Shape Coach,
P.S you can youtube most of those exercises (although they may have a slightly different name)
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