How to be you, Maja Salvador? It ain't enough that you sizzle in a frontal; you positively slay it from your back angles!
The key to Maja's gravity-defying glutes lies in performing a series of exercises that target all the muscles in your glutes, giving you a shapelier, firmer backside. To get yours lifted and looking hot, perform three sets of 10 for each exercise, resting one minute in between sets.
Done right, the hip hinge works the entire backside of your body, helping you build a stronger, more sculpted butt. Mastering the hip hinge would help you perform better at lower-body exercises like squats, lunges, deadlifts, jumps, and stepups. It is important to move only at the hips, keeping your knees and lower back as stationary as possible and your spine neutral. To do the hip hinge properly, stand with your feet hip-width apart, with your head neutral and your ears aligned with your shoulders, hips, and ankles. Maintain this position as you hint back and bend forward. Push your hips and hamstrings back as far as you can, until your torso is parallel to the floor, keeping your knees soft with a slight bend. Pause, then hinge forward, squeezing your glutes to come to a full stand.
Step ups are deceptively simple because we perform it every day: Going up and down flights of stairs or stepping on and off sidewalks. It is, however, one of the best butt-building exercises that you can have in your arsenal. For a correctly performed step up, keep your hips and your shoulder square, with your whole body tall. Place your left foot on a sturdy box or step or chair high enough that your leg is bent 90 degrees. Push your hips back and stand up, squeezing your glutes as you do so. Make sure to center your weight on the center of your left foot while you’re standing on one leg on the bench, keeping your right foot elevated. Push your hips back again, and slowly lower your right foot to the floor. Finish all the sets before switching legs.
ICYMI, body weight squats are kind of a big deal. They have the power to keep your hip joints healthy and sculpt an incredible bod. They're pretty much the ultimate move, targetting specific muscles of the hip and butt to increase their volume and improve your hip flexibility, causing the glutes muscles to shorten and look rounder. For the exercise, keep your toes pointed outward and stand as tall as you can with your feet about shoulder-width apart. Push your hips back, bend your knees, and lower your body until your upper thighs are parallel to the floor or at a level where you still comfortable. Hold the bottom position of the squat for three seconds. Slowly push yourself back to the starting position.
Werq it, girl!
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Photographs from Instagram.com/iammajasalvador