Hip Thrusts With Kati Cardenalli

Hi everyone Kati here and I want to talk about an important topic. Everyone wants to know how to get a bigger booty.  I have an answer and it is called weight training, and my favorite exercise the hip thrust.

Weight training can be your best friend when it comes to naturally building a bigger, fuller and rounder booty.  Butt implants are not required!   There are so many exercises that can be done in the gym or at home.

Everyone knows the famous squat.  There are several types of squats. You have traditional squats, one legged squats, split squats, narrow stance on a smith machine squats, and so on.  There are so many, give all those a try and find out which one you like the most.  When you are doing the workout really, focus on the glutes and those muscle and try to feel the burn.

Some other good options when trying to build the booty is lunges, step ups, dead lifts, good mornings; each one is very effective.

The number one and most effective workout for building the booty, in my opinion, is the hip thrust.  I made a video of the hip thrust to show you how it is done.  Please try to follow how I do hip thrust.  In this video I do a barbell hip thrust.

1)  Rest your back against the padding, just below the shoulder blades.

2) My feet are a good width apart, and my knees are locked out forcing all of the work onto my glutes.

3)   my glutes quickly tap the floor, and I thrust my hips forward really squeezing the entire way up with a slight pause at the top.

5)  try to do 5 sets between 15 and 25 reps of the hip thrust exercise.

If you don’t have a gym membership and workout at home, you can still do the hip thrust at home.  That is totally OK.  Engage the glutes and feel the burn.

A well-rounded workout is very important.  You want to be hitting every part of your glutes, so you build them in proportion, and they are balanced.

Another thing when trying to build your glutes is your diet and not too much cardio.  If you are restricting your body of good quality nutrition it is going to be difficult for your body to grow, especially the booty.  And doing workouts like the hip thrust will not be as effective.  While in a building phase feed your body with a good amount of protein.  Your body needs good carbs and fat as well.

As far as cardio goes, it will be very difficult for your body to build muscle when you’re running on a tread mill for 2 hours a day.  Instead, I recommend high-intensity interval training.  That is going to raise your heart rate up and down.  For example, I sprint for 30 seconds and then walk for a minute.  I repeat that for 10 to 15 minutes.  I feel this is the most effective form cardio.  And its quick and you don’t have to go to the gym for a long time.

Only train your glutes 1 to 3 times in 1 week.  Over training could be just as ineffective as under training.

In conclusion, hip thrusts, and high-intensity interval training for building a nice, round, balanced booty.

I really hoped this video helped and I happy glute training.  Have fun and always push yourself to do better and be better.


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hip thrust