You hear it all the time: don't forget to squeeze the butt at the end of a squat or deadlift (vertical movements) I see these side by side pictures of people really squeezing their glutes all over insta making it look like a granny butt.
The reason why my picture says don't do this is because I'm clenching my butt so much that my back gets rounded and my butt tucks under which causes all of the weight being held by my spine which can cause major injuries!
In my opinion there is a difference between squeezing and clenching. On the picture and in the video I am clenching my butt (really thight) . Squeezing is putting my butt onder tension adding pressure. So just really feeling the glutes.
Now why should you SQUEEZE your butt: ➡️first of all squeezing the glutes helps activating them. Most people's glutes aren't working because we sit down a lot of the time thats why the glutes are under-active (glute amnesia, dead butt syndrome)
➡️By squeezing them, we strengthen them. If we don't do this other muscles need to take over which can cause more strain on the knees, groin and lower back. So if you do squeeze them, you minimize the risk of having these pains and it will also protect you from injuries, help with hip exstension and help you with proper form during weightlifting.
Disclaimer: I'm not a professional nor do I have a degree in this area. I'm just a geek when it comes to knowing everyhing there is to know about fitness. I just like looking stuff up.
Workouts that can be done absolutely everywhere are the best! If you're not feeling very confident to go to the gym or find weights intimidating (trust me I did too) you can smash out this brilliant full body toner! 💦
So whether you're at home, in the gym, at the office or even on vacation there's no excuses not to try this🙋🏽 Method:
1. Curtsy Lunge with knee up 1 minute (30 seconds each leg)
2. Oblique dips side to side 1 minute
3. Curtsy lunges into a squat 1 minute
4. Push up into kick up 1 minute (30 seconds each leg)
5. Crunches knee up then back down 1 minute
Repeat: 4 times with no breaks per exercise. 2 minutes rest per rounds ! 💪🏼
Please read until the end, I tried to address the questions I get asked the most 🤗 🤗
⛔️ I’m not an expert, I’m just sharing my own personal fitness journey and what works for me
⛔️ Before someone says it’s photoshopped because I have a beauty spot on the left pic and not on the right: the right pic was taken from my other side so I just flipped it
➖ HOW LONG DID IT TAKE ➖
The picture on the left was taken in 2015 but I only started being serious about training and my diet around Christmas 2016
🔹 From January to September 2017, I trained 4-5 times a week at the gym
🔹 From September to December 2017, I trained at home only
🔹 At the moment I’m training both at home and at the gym, working on glutes 2-3 times a week, doing the gym-based legs & glutes sessions from my guide and adding the home glutes session from my guide as well when I don’t train at the gym
🔹 I don’t do much cardio at the moment but when I do, it’s mostly HIIT workouts I’m trying with @peterbarron13
🔹 I’m trying to eat healthy most of the time and I allow myself daily treats
🔹 I’m back at tracking calories but I’m not too strict with it
🔹 I try to cook my own meals as often as possible
🔹 Scroll a few posts down for more on how many calories I eat ☺️
🔹 I know they seem to have disappeared but THEY HAVEN'T, it’s only due to a different lighting I think
🔹 How to get rid of stretch marks is probably one of the questions I get asked the most: I don’t know the answer to this question, I still have them (on my bum, thighs & boobs) and that’s okay and normal!! I don’t even think about them now
🔹 Only a healthy diet + training allowed me to lose most of the cellulite I had
🔹 Although it’s almost completely gone now, I still have some, it’s okay and ABSOLUTELY normal!!
🔹 Many variables impact how visible it is on a daily basis (diet, hydration, periods, heat, water retention etc.)
🔹 No specific anti cellulite lotion was helpful ever, at best it made it look smoother but only superficially.
As per usual this week is a mix of emotions but mostly of excitement and happiness. Issa Nationals peak week y’all!!🙌. .
Last year photographed above, I placed third missing professional status by a few short points. Since that night last year I have been determined to improve in every way possible. I truly believe in the process and that life aligns the series of events and experiences the way in which its intended. Going into this week thankful, mentally at ease and enjoying seeing the improvements. Having full faith in my coach, myself, my loved ones and the team I have around me. Ready to have fun, step on stage and continue doing what I love. Let’s get it 🙌💪 #npcuniverse#npcbikini#npc