What's up, guys?
I'm trainer Amy Jo and today I'm going to do a tutorial on the video that I did earlier
about a tight booty.
So we're going to talk about the exercises that we did, and explain to you why they work,
and also dive a little bit deeper into that muscle-mind connection, okay?
Are we ready?
Let's do it!
So our very first exercise that we did, I had you do with the kickbacks, right here.
The point in this is to increase the hip extension, okay?
So you're pumping blood into your muscle cell, right to the glute area because of the resistance
on the band.
So if I were to essentially tuck my hips under, like this, I'm using more of my low back,
and if I extend this way, once again, I'm using more of my low back.
You want to have a nice, round pelvis tilt on these.
So all you need is a small range of motion while contracting the glute.
So it's all about pumping blood volume into whatever muscle group that you're trying to
work because what that does is, that tears down the muscle fibers and increases the size
of the muscle.
So this is a great exercise to do that.
Squats and heavier exercises are going to really break down the muscle fibers even more,
but at the same time they also really burn down our knee joints, our hip joints.
So we want to make sure, too, we have that balance.
So from Sunday to Saturday you can't have topo many of the heavy squats, or the heavy
lunges because of what it does on your joints.
The way that we still increase the blood pump into the muscle cell is by using the higher
rep exercises, like the ones that I've shown you in our perfect glute exercise video.
So our second one that we did was using the stability ball, and this one is similar to
the kickbacks because when you roll out and you're here pumping, you're – once again,
you don’t want to hyperextend your back because you're using your back too much on
the exercise.
So you want a pelvis tilt, roll your hips in, then as you're pressing your heels, keep
your heels close together, and you're squeezing the glutes as you press up, toward the ceiling.
So what that does is, the heels are pressed together and you're pushing toward the ceiling.
It's contracting the glute and it's almost putting so much pressure on there, unlike
if you had heavier weight on you, you could only do eight reps.
Well this one, you can go a lot higher reps, pushing more blood into the glute area.
Next exercise is our deadlift.
So this one was the kettle bell deadlift.
We did a higher rep, we did it for 20.
So the deadlift here is stretching the muscle right here, and as you're coming up, you're
squeezing and contracting.
Not too far forward.
It's just enough.
You feel that contraction that means you go again.
Once you come up, you feel that contraction that means you go again.
So it's that stretching motion.
Right here is where the muscle fibers are tearing, okay?
This is tear, contract, pump.
Tear, contract, pump.
Pushing blood in there.
So that's the nature of the kettle bell.
Doing it nice and slow, keeping your back flat, tucked in, opens up right in between
the hamstring, and your lower glute.
So that allows to build that area.
The very last one that we did was the band around your knees and this one is great because
it's the solo impact.
So it's not hurting your hips, or knees.
You'd put this around your knees, and there's different sizes, too.
So there's different strengths of bands.
I think this one is like a heavy.
So I think there's a few different ones.
So just pay attention to that when you're buying the bands.
This one here, you go up on your toes.
Already you feel the difference in your glutes, contracted, then if you were down here.
So it's just a variation to isolating the glutes, and making sure that you're getting
the right contraction in the right area, with that muscle-mind connection, and then you're
coming up and squeezing on these.
So this one is working the outer glute just enough.
So if you're too big on range of motion that's not getting it.
It's small.
We work smarter, not harder.
So this is essentially pumping more blood into the glutes, once again, when done correctly.
So the nature of the glute muscle is it's large.
It's a big muscle group.
So we want to make sure that you're doing quite a bit with them because it's a large
muscle group.
So you can have a day where you're going a little bit heavier with your squats, and your
lunges, and really tearing down the muscle fiber, putting a lot of tension, and putting
a lot of force on the glute.
But then there's other days where you can, maybe, involve this that is not so heavy,
and hard on your hips and knees as well.
So this is another great way to incorporate glutes.
And once again, if it's a weak area for you then you're probably going to want to incorporate
more glutes throughout the week, versus someone else who feels like they're their strength,
maybe they would do it once, or twice a week.
So hopefully these tips – tutorial – gave you a little bit deeper of understanding on
glute exercises, how to create that muscle-mind connection with the glutes.
It applies to all muscle groups, really.
It's just 'what are we talking about?
What exercises are we trying to dive into?"
So leave me a thumbs up, comment below if you guys have other questions because this
is important.
You can't just go through the motions and expect the same results as someone else who's
doing the exact same exercise that you are, but it has that muscle-mind connection, and
is really thinking about every rep that they're doing.
So we work smarter, not harder.
I hope to see you guys next time.
I hope this video was helpful for you, and we'll see you later!