Who doesn’t want buns of steel?  But how can you get the to the bottom of the perfect perfect bottom? From suits fitting perfectly to jeans looking amazing, how can you wake up and look like a Kardashian (granted, you don’t have to go that bootylicious)

Embody Fitness, Dubai’s luxury members only gym has given you 7 top tips to creating the perfect peach so you have the rear of your dreams in times for the holiday season.

Embody Fitness, is already shaking things up in Dubai.  An Olympic-standard personal training facility established in London, England, it was awarded the “Best Gym for Transformations” by Men’s Health Magazine and Tatler’s Gym Awards.  Having opened their doors last month in the UAE and they are already providing amazing results.

Headed up by Fitness Director Rob Richards, he has over 25 years of experience as a strength and conditioning coach, having trained national champions in athletics, martial arts, team sports as well as hundreds of fitness enthusiasts and corporate professionals around the world.  His top tips are:

 

1. Activate

Before any workout try to get the muscles activated and awake so they will respond better to the workout. Isometric or static contractions work great for this – think of a hip bridge where you hold at the top of the movement for 10 seconds. Three sets of these should wake up the muscle and get them ready for the workout.

2. Go For The Feel

Train with exercises that target the gluteus and not other leg muscles. If you can’t feel the gluteus working during the exercise then try to modify the exercise or use a different exercise. You must be able to feel the muscle working during the exercise.

3 – Go Low!

Always try for full range of motion techniques, for example, with squats go as low as you can with good form and technique, the lower the hips are in relation to the knee the more the gluteus will be working.

4. Try Single Leg Work

Embody Fitness

Embody Fitness

Step ups, lunges and split squats all allow you to focus on just one leg and glutei at a time which can add more stress and ultimately more gains and more definition.

5. Don’t Forget to Add Some Resistance

You don’t have to go super heavy with weights, but sometimes bodyweight is not enough so adding weight via dumbbells or barbell can help get those gluteus working.

 

6. Frequency

If you want faster results then try to train the gluteus two or three times per week for a month, to see speedy results.

7. Have a Plan

Make sure you write your workout down before you go into the gym, with the full program in place. Try to follow it for at least four workouts and try to improve each time with more reps, sets or weight.

 

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