How to get a bigger booty


THE SLIM THICK WORKOUT OVERVIEW

This 15-minute workout consists of five different workouts, all of which have a particular job to do.Some will target your midsection, upper and lower body.It’s a combination of bodyweight workouts and HIIT/cardio to maximize fat loss and tone muscles.

This isn’t a repetition base workout as you’ll be using a stopwatch.

A workout chart will be given below showing the amount of sets and time aside for each.

First, let’s break down each workout and then we’re going to head into the slim thick diet.

So let’s get started! 🏁






1. DOUBLE CROSSOVERS

This will specifically target the gluteus medius which is in the gluteal muscle group.

The aim is to activate that muscle for growth, so that it can assist the other gluteal muscles during other compound movements.

This helps to make your hips curvier and relatively wider.

How to do it

  • Lie down on your left side as shown in the image above.
  • You’re going to slowly move your right leg forward, maintaining a parallel level to the ground.
  • Then slowly lift it back into the starting position without touching the ground and repeat.

2. DOUBLE SQUAT TWIST

You’ll be doing a compound movement that combines squats and lunges into one.

Very powerful for targeting quads and glutes simultaneously.

An absolute time-saver that will give you maximum muscle hypertrophy in a short amount of time.

How to do it

  • Get into the wide squat position and do two squat pulses going up and down.
  • Then you’re going to raise and turn your body to the right entering a lunge position.
  • When in the lunge position hold for one second then go back into the starting position and repeat, turning to the left side.

3. PLANK JUMP FORWARD

This is the HIIT and cardio combo that will turn your body in a fat burning furnace!🔥

You’ll be hitting your entire midsection, upper and lower body simultaneously.

How to do it

  • Get into the plank position leaning lower into the ground as shown in the image above.
  • You’re going to do an explosive jump forward landing into a wide squat.
  • Hold the squat position for one second then return to the starting plank position and repeat.





4. SIDE PLANK CLAPS

Another workout that will hit the waistline, from obliques to lower abdominal region.

Developing that toned slim waistline, not those over-developed oblique muscles that cause your waistline to look wide.

How to do it

  • Get into the plank position on your right side as shown in position A.
  • Your left leg should be parallel to the ground and your core tightened.
  • Bring your extended top leg forward maintaining the parallel position to the ground, touching your left hand midway as shown in position B.
  • Then return to the starting position A.
  • Do the required amount of sets for the right side then do the left side.

5. KNEEL TO JUMP SQUATS

You’ll be combining lunges and squats with explosive moves.

This will hit every single muscle in your lower body for maximum muscle activation and growth.

[The short video below the chart will show you how to perform this

workout and the others for better visual]

How to do it

  • You’ll start by standing upright then slowly lower your body down into a kneeling position.
  • When on both knees, slowly get into the squat position then do an explosive jump as high as possible.
  • After landing, squat then get back down on both knees and repeat the process.
  • To get a better visual you can watch the short video below the chart.






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