We all want that round bum like Kim K -- if you can't buy it -- build it.
Exercise One: The Clam JamI know this exercise looks "weird" -- just freaking do it.
A lot of times people get lost in lifting heavy -- people tend to get in the routine of over activating large muscle groups and forget to pay attention to the smaller muscles.
Muscular balance is key -- not only does it make us look better, it also enhances performance.
Focus on slow adduction and abduction during this exercise.
Do four rounds of 15-20 reps.
If you want to go "balls out" add a stretch band around your legs creating more resistance.
Exercise Two: CheekiesWhy is this exercise called cheekies? Because your bottom is going to look freaking awesome rocking boy-short undies if you incorporate this bad boy of an exercise.
Focus on moving slowing -- let you HEEL lead. <<if your heel isn't leading, you are not turning on the gluteus heat.
3 rounds 20 reps per sideExercise Three: Hydrants Lift that leg high and go for it.
Keep your core tight, your body should not turn with each lift -- focus on sticking your butt OUT while you do this exercise -- do not tuck your hips under << that is something I commonly see.
5 rounds 12 per side
Exercise FIVE: Donkey KicksWhat happens when you step behind an ass on a farm -- they will most likely kick you right?! - Um yea same with me -- get down and kick it to the sky!
Lead with the heel - keep your core tight -- keep your bum out!
3 rounds 20 reps