Routine by Amanda Kotel, B.Sc Exercise Science, online nutrition and fitness coach, Los Angeles, CA
Photos by Paul Buceta
Exercises that build a booty are all the rage these days, but some of us are at a disadvantage when it comes to growing our glutes. That’s because their size and shape are largely determined by genetics, age, and of course, lifestyle. I know what you’re thinking: “But I live a healthy lifestyle!” But even if you hit the gym on the regular, spending the rest of the day seated (at the computer, in the car or watching television) can cause glutes to “turn off,” a major bummer, otherwise known as gluteal amnesia.
But not to worry. If you’re like the millions of women out there that want a strong, J. Lo-esque silhouette, this resistance band workout has you covered. It may not be the heavy squats and lunges you’re used to, but don’t be fooled — this high rep routine will have your booty burning. Now remember, in order to turn on those lazy muscles, you must focus on the movements coming primarily from your glutes, otherwise sneaky muscles like your quads end up doing most of the work. Keep the tension on the target area, and get ready for maximum results.
The Goal: Activate the glutes to stimulate muscle growth and develop shape.
Equipment Needed: 1-2 resistance bands of varying tension.
Why it Works: Using a resistance band creates constant tension on the muscles, making them work more throughout the movement than using regular weights.
How It Works: Complete 3-4 sets of 20-30 reps (per side where applicable) of each exercise. You can either complete all sets of one exercise at a time, or do a circuit. Keep the reps quick and your rest periods between sets to a max of 20 seconds.