Grab your RESISTANCE BANDS ladies & feel the BURN! Are you looking to get that perfect perky booty?! Save this workout and ACTIVATE those GLUTE MUSCLES in 10mins! Grab your BTES long RESISTANCE BANDS! We only have a few of these left! Want that extra motivation and longer daily workouts? Download the BTES APP for FREE and become a VIP Member!
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Total-Body Benefits of the Target Glute Muscles for Perfect Body Workout
Showing up for a Workout and finishing with a Positive Mindset!
Resistance Bands & Glutes : Resistance Bands may look like nothing more than a few feet of latex or rubber. In actual fact they are much more than that! They are sophisticated pieces of exercise equipment that you can use to improve muscle strength, tone, and flexibility.
When you use resistance bands, you develop strong glutes that will prevent injury, especially when it comes to the lower back. When you work on both these muscle groups, your back issues and other muscle issues are likely to improve. Resistance bands are a means of strengthening and stretching your muscles. The strength gains from using Resistance Bands are similar to training with weights! Resistance bands can be used to build muscle as they recruit stabilizing muscle groups, and provide extra intensity to already challenging body-weight exercises.
Resistance Bands can even increase the stabiliser muscles to a greater extent than weight training. Resistance bands definitely help build muscle! You can absolutely build muscle with resistance bands. All your muscles need to grow is tension, adequate recovery, and muscle adaption & progressive overload. Building muscle can be achieved with bodyweight-only exercises, but resistance bands will increase your capacity for muscle growth.
Resistance Bands help you improves flexibility, strengthens muscles and keeps you balanced. Exercising with Resistance Bands helps boosts your brain function, varies the intensity of your workout and makes you Up Your Game!
Resistance bands good for glutes because they strengthen those muscles that help us to perform activities like moving forward, stopping, jumping up, as well as picking things up from the floor. Resistance Bands help break apart muscle fibers in your hips, glutes, and legs so they can rebuild to increase strength and structure in your booty!
Having a Positive Attitude : 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.
Positive thinking is a mental and emotional attitude that focuses on the bright side of life and expects positive results. Having a positive mindset means making positive thinking a habit and continually searching for that silver lining and making the best out of any situation you find yourself in. Practicing positive thinking every day may also help you become less critical of the world around you. When your state of mind is generally optimistic, you are better able to handle everyday stress in a more constructive way. That ability may contribute to the widely observed health benefits of positive thinking.
A positive mindset and outlook will improve your life in every way and you will experience some distinct health benefits, including an increased longevity. It can also help reduce the risk or symptoms of depression and can lower levels of distress and anxiety. Remember the Universe Has Your Back!
Dealing with Negativity : Negativity can wear on even the most positive person over time. By keeping your life in balance, you are better equipped to handle the negative comments or situations that come your way. Exercise, meditation or other enjoyable activities can help you relax and stay balanced. Hobbies can also be a great way to meet new people and engage your mind in an activity that is enjoyable and often therapeutic. By submerging yourself in something you enjoy on a regular basis, you are better equipped to handle the negative vibes and issues that you encounter as you go through life.
Don't judge someone in that moment of time. People make mistakes and we don't always know what is going on in their lives. Judge people over a decade and this will be a big mindset change! Avoid judging yourself and others, often we unconsciously judge ourselves and others throughout the course of the day. By letting go of the judgements we are making and replacing them with positive thoughts or judgements, we are setting ourselves free of negative thinking.
Show gratitude for the blessings and strengths you have, there is little room to be dissatisfied, envious or resentful of others. It automatically shifts our thinking to the positive aspects of our lives.
It is so important to reframe your mindset from negative to positive! Always be Aware of your Attitude and your Actions that will enable you to focus on being positive! If you are being negative give yourself grace and adjust to a positive attitude!
Nutrition : Eating a healthy balanced diet accompanied by regular exercise is essential in maintaining physical and mental health and well-being. Not only are these effective in preventing excess weight gain or in maintaining weight loss, but healthier lifestyles are also associated with improved sleep and mood. 20% of your results are down to Exercise and 80% are due to good Nutrition.
We can help you with this on the 5 Day Better You Program
Target Glute Muscles for Perfect Body Workout - What are we doing in today's workout?!
Squat Low Tap Back : Use a light Resistance Band for this exercise. Do it for 45 seconds! Take your body into a low squat and keep tapping all the way back. Using Resistance Bands is an absolute game changer to get those glutes activated! Push yourself to the limit! Take a low squat and tap your leg back, tapping your foot right back too! Keep your shoulders down and push your knees out to the sides, sync down a bit lower each time! Pull your core in and 3 2 1 rest!
Single Leg Reverse Pulses Bent Knees L & R : Start with your right leg going forward and bend both knees. Raise up and down, lean forward, pull your core in tight and have both hips facing forward towards the end of your mat. Keep your hands on your hips and drop your shoulders lifting your heel up and down. Really push down on your supporting leg. Spread your toes out nice and wide and do 45 seconds on each side. Add a heavier Resistance Band if you want a bit more challenge! Your glutes should be on fire! No excuses! Push down onto the ground, stand up and take it onto the other side. Lean into it and start gain! Push up through your heel, with your belly button pulled in and give yourself a smile!
In & Outs x2 : Get into a nice wide Squat and face forward. Drop your band down to just above your knees. Push those knees out to the side and your heels into the ground. Don't bring your knees in too close. Push down onto your feet and keep your shoulders down. Put those heels down into the ground and really use your glute muscles to push your knees out to the side. 3 2 1 Stand Up, Squeeze & Shake Out! Lift up through the chest and breathe through it!
Single Leg Romanian Deadlifts Knee Raise : Add a weight for this exercise instead of a resistance band. Hold the weight in one hand and keep steady with your core pulled in tight. Move down, step up and lift up your knee. Extend your back leg out, stand up nice and tall and lift all the way through. Push down into the ground and as you go down bend your knee. As you come back up strengthen your leg and back into a standing position. Take it down again, nice and slow flexing your foot. Squeeze, extend, push into your heel, tucking your hips in and bring your leg up! Keep doing it! You Got This!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Want to work on those hamstring muscles too? Get ready to target those hamstrings muscles with the 35 Min BACK OF THIGHS SCULPT - HAMSTRINGS Workout!
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
xoxox
