Grab your RESISTANCE BANDS Ladies! Are you looking to get a Bubble Butt? This is the workout for you! Target those Glutes to achieve a round booty with this BUBBLE BUTT SCULPT Workout with Resistance Bands.
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Total-Body Benefits of Bubble Butt Sculpt Workout with Resistance Bands
Positivity : A positive attitude helps you cope more easily with the daily affairs of life. It brings optimism into your life and makes it easier to avoid worries and negative thinking. If you adopt it as a way of life, it will bring constructive changes into your life, make you feel happier, brighter and ultimately be more successful. Positive people have more energy, are more self-confident and hopeful and therefore they tend to set higher goals and make more of an effort in order to reach their goals. This helps positive people see multiple solutions to problems and make better decisions. Positive thinking helps with stress management and can even improve your health.
- Focus on the good things - challenging situations and obstacles are a part of life
- Practice Gratitude
- Keep a Gratitude Journal
- Open yourself up to humour
- Spend time with positive people
- Practice positive self-talk
- Identify your areas of negativity
- Start every day on a positive note
Self-belief : This is a person's belief in their own ability to complete tasks and to achieve their goals and by judging yourself to be capable of success increases your chances of actual success. Having that self-belief makes you relax, feel more capable and helps you to see things with crystal-clear clarity. In such situations, you will be able to perceive not just one, but a myriad of solutions to the problem at hand.
Self-belief gives off an intoxicating aura and it both enchants and captivates others. Self-confidence is an attitude about your skills and abilities and it means you accept and trust yourself and have a sense of control in your life. You know your strengths and weakness well and have a positive view of yourself. You can set realistic expectations and goals, communicate assertively and you can handle criticism. You got this! Working out and the benefits of exercise really support this daily process of personally developing yourself and making you feel excited and happy about everything in your life!
Stacked Workout : Exercise stacking refers to ordering your workouts in such a way that each movement supports off the one it follows. When you do exercises back-to-back in a little circuit and then you take a break at the end of the circuit before repeating, usually for two to three times through, you are building up your resilience as well as increasing challenge in your workout each time. During a stacked workout you perform the first exercise in the set for 30 second and then rest. Then you add the second exercise, so that you're completing both moves back to back. By stacking the exercises that way it allows for maximum results in terms of muscle sculpting and fat loss without having to lift super-heavy weights or doing lots of extra cardio. The gradual repetition is a really great benefit and enables you to become more confident with each move.
We can help you with this on the 5 Day Better You Program
Bubble Butt Sculpt Workout with Resistance Bands - What are we doing in today's workout?!
Walking Side Lunge with Squat : Use a medium band for this exercise to get that resistance in! Start by standing tall with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels. Bring your legs out to the side and squat as you lunge walk to the end of the mat. Turn around and do the same again to the other end of the mat. Stand up tall and squeeze those glutes with the band above your knees. Break through those barriers as you continue to push your knees out to the side each and every time. Take a big step to the side, ensuring you keep your torso as upright as possible. Lower yourself until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight. Push back up and return to the starting position. Make sure you’re keeping the heels of both feet on the floor as you lower. Take a 20 second rest and then start the next exercise!
Alt Reverse Leg Lift with Pulses : This is a great exercise for strengthening those quads and glutes. The bigger the lunge you make the better results you will get for your glutes! Take your leg back, lift up your heel and move all the way through. Extend your leg back as far as you can and take a great lunge back. Stay low to the ground, keep one leg back and one leg forward. Push up through your heels and really feel the BURN in those glutes of yours! Take out all excuses, show up, take action and you will get the results you are working so hard to achieve!
Short Lunges : Stand up straight and tall with your feet shoulder-width apart. Come into a small lunge and push your booty out to the side at the same time as you push your knees out. Push those bands right out to the side with your knees as you move up and down the mat. Lift up through your chest, inhale through your nose and exhale out through your mouth. As you move down really open up that band. Engage and stay in control, squeezing all the way through. Step forward with your right leg, putting the weight onto your heel. Bend the right knee, lowering it down so that it's parallel to the floor in a lunge position. At the end of the mat turn around and do it all again! Take small lunges forward and squeeze those glutes in tight! Push your heel out to the side and bend one knee at a time. Every single step is taking you in the right direction! Another great exercise for glutes!
Squat Jumps : Squat Jumps are a powerful exercise that strengthen your entire lower body and increases your heart rate for a significant calorie burn. Squat Jumps target quads, hamstrings, glutes and calves while also toning the ab and back muscles. During squat jumps you are forced to balance your body weight, which results in a stronger core. Squat jumps also help improve your posture. By adding a jump into the squat allows for extra strength and muscle density plus they give you the maximum heart rate for a high volume of calorie burn leading to fat loss.
Come to the middle of your mat and squat down then jump. Get low and push through on your feet. Keep your legs out to the side, squeeze those glutes and smile! Get a good and steady rhythm going as you squat down and jump up! Keep your spine straight, chest lifted and knees behind toes. Arms are in front of the chest for balance. Push yourself and go the extra mile!
Bridge In & Out : Come down on the ground and lie on your back with your hands by your sides, knees bent and feet flat on floor hip-width apart. Squeeze your glutes and abs and lift your hips a few inches off the floor. Hold the bridge and do small pulses working your booty muscles. Lie down and get into full hip extension at the top of a glute bridge, pushing your hips up high. Keep pressure in the heels, but feet flat. Try to keep the hips in full extension as the knees rotate out and keep a steady position as you move your body.
As you do this workout if you feel it is getting too increase increase the Resistance Band that you are using!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Want more then have a go at the Lower Body Sculpt Strength Training Workout. This 10 min Lower Body Sculpt routine will help you strengthen and tone your lower body area
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
xoxox
