On my Instagram (@elle_lifts), I recently posted a transformation picture of my glutes and how they have changed in just over five months. I have received some many queries from ladies and gents alike asking me how I have managed to achieve the results I have an in such a reasonably short space of time. Here is the pic I posted:
A few comparisons I have collected lately for #transformationtuesday! 💪💕 . Progress doesn't happen overnight and sometimes it's so easy to forget how far you've come! This is why I love seeing people post these type of pics! They're so motivating!🙆♀️ . First one is July to now; my bum has lifted and toned up and I've lost so much cellulite. Also my legs have toned a bit . Second is August to Dec and my arm muscle gains!💪oosh . Third is the size of my glutes, they've grown hooray!🍑 . Hope you've all had an amazing start to the new year!💕let's smash 2018! . . . #glutes #girlswhosquat #squats #healthy #fitspo #motivation #fitfam #girl #fitlife #cardio #gym #weights #weightloss #weightlossjourney #bodybuilding #gymshark #gymsharkwomen #selfie #girlswholift #girlsthatlift #transformation #ukfitfam #cardio #fitness #weights #liftheavy #girlgains #gymgirl #gains @_fittransformations
Scroll right to see some more progress pics too!
I have lost a considerable amount of cellulite and my legs and glutes have really lifted and toned up. Don’t get me wrong, it was hard work to get these results and didn’t happen overnight! But here is a breakdown of my favourite exercises and what I have personally done to improve my bum!
Ps. I workout five/six times a week and do my legs twice a week.
- Glute Kickbacks – On the cable machine. I bought my own attachment which goes around my ankle as my gym didn’t have one. I do three sets of 12 reps. Remember to keep your body low so you’re not bending your back too much, and use your glutes to kick out. Here is a good video of how to do it correctly:
It’s the New Year and it’s time to get REAL. You guys love my form related videos on YouTube so i’m doing some on here too! . Ever struggle with back pain doing glute kick backs? Here are some tips on how to get them on point ☝🏼. . ▶️ make sure to keep your spine neutral and straight. DON’T move it during the excercise. ▶️ keep it straight by bracing and locking in your core. ▶️ ALWAYS control the weight. Never throw it about. Use a weight that challenges you but allows you to keep your form. Form over weight!! . Please remember I am no personal trainer so these are tips I have picked up over the years. Take these tips and work on your form but consult a trainer if your still struggling💜
- Sumo Squats – I use the Smith machine but you can use a squat rack. Keep a wide stance and allow your feet to point outwards. Squat low (imagine you are sitting back onto a sofa, don’t let knees go over toes). I tend to do three sets of 8-10, currently, I’m squatting about 50kg. Here is a video of me performing this exercise (second exercise):
🍑 LEG DAY! 🍑#happyhumpday everyone! Hope you all had a good one whatever you worked out! . Here's a few snippets from my leg day today: . ▫️Jumping sumo squats on the Smith machine (even with no weights these burn like crazy!) Good way to get the heart rate up and warms up the legs and glutes 💕 . ▫️Sumo squats. Get really low and do it slow, these are great for the inner thighs and the glutes. . ▫️Lunges (alternate legs). Wide stance to place focus on glutes and push through heel to build that 🍑 . ▫️Weighted glute bridges using barbell. My favourite ever exercise for the bum. You don't need to place your feet on an elevation but I just find this gives me a better range of motion! Squeeze at the top. . . . #glutes #workout #workoutvideo #squats #weights #legday #girlgains #ukfitfam #liftheavy #stronggirls #gymgirl #strongnotskinny #muscle #bodybuilding #fitgirl #girlswholift #girlswhosquat #gymlife #bootyyy #gains #gainz #fitness #gym #gymlife #weightloss #gymshark #gymsharkwomen #bootybuilding
- Elevated glute bridges – My favourite glutes exercise of ALL TIME! Grab yourself a bench/step and lie down on the floor with your feet on it. I use a weighted barbell placed on my hips to make it harder, but you can do it without. Push up through your heels and squeeze your glutes as you get to the top. Hold for a second and then lower to the floor again. I do three sets of around 12, holding my last rep until failure. Here is a vid (exercise at the end):
⭐ LEG DAY!⭐ Wahey another legs and glutes day! NEED to build that 🍑 for hump day! Here's a few snippets from my workout today! ▫️ Bench jump overs ▫️ Bench step ups on Smith machine ▫️Step ups on bench with barbell ▫️Pulsing sumo squats ▫️Weights glute bridges with hold until failure at the end Remember to properly active your glutes beforehand to make sure they're all warmed up and ready to go! #glutes #thisgirlcan #gymgirls #weightloss #motivation #workoutvideo #squats #weights #legday #glutesworkout #bodybuilding #fitgirl #girlswholift #girlswhosquat #gymlife #fitfam #fitfamuk #gymshark #gymsharkwomen #smithmachine #cardio #girlsthatlift #happyhumpday #strong #lift #bootyfordays #fitness #gainz #exercise
- Abduction machine – This the machine where you sit down and push your legs out the sides. It works your legs and your glutes soooo well and I love it! What I do is place it at a reasonably heavy weight and I do 15 normal abduction movements before starting to do mini pulsing movements (so I don’t move my legs all the way back to the middle put instead keep the tension on my glutes by pulsing my legs when they’re at their widest). I then do this until failure!
These are my favourite exercises which have transformed my glutes. I have also found cleaning up my diet a little bit and eating less rubbish and eating more fruit and veg has helped! However I still eat chocolate, crisps and cake so don’t think you need to stop eating them completely!!! Also drink loads of water!
By the way I’m super excited to announce IdealFit have launched vegan protein powder and BCAAs! I’m so excited! They also have an offer on at the moment where you can spend £60 and get £10 off, plus with ‘ELLE10’ you can get an extra 10% off! Follow this link if you’re interested!!
The links above are affiliate links which means if you make a purchase through them I will receive a small commission which is at no extra cost to you but is just a ‘thank you!’ for introducing you to the supplements! I thoroughly recommend everything I link and totally believe in everything I say – this review is 100% honest!