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6 Butt Exercises for an Instant Booty Pump

See those chicks on Instagram doing workouts with perfectly rounded butts? Chances are, they’ve already done a few sets of certain exercises’ to give them that instant booty pump!

[This is a guest post from our friend Ramona over at Fitniz Fury!]

Looking for the best butt exercises for an instant booty pump? These moves will get you that perfectly rounded butt you've always dreamed of! | Avocadu

That pump looks great on videos, but imagine having that look for your next night out… or for your next selfie #nojudging

Well, I’m here to tell you that you won’t need heavy weights or any crazy equipment to get that pump.

All you need is a… resistance band!

These bands are a MUST-HAVE if you want to develop your glutes. There is no question that this is hands-down the best piece of equipment your butt needs!

Click here to see the brand that we recommend.

Got your band? Great! Let’s move on!

What causes that ‘pump’?

That pump is a result of blood flow being directed to your working muscles… and in this case… your butt!

There are many other ways to achieve that pump, one being through proper dieting and nutrition:

foods rich in magnesium

  • Drink enough water.
  • Eat enough carbs before you workout.
  • Eat potassium-rich foods like avocado, spinach, banana, dried apricots, sweet potato and coconut water.
  • Eat magnesium-rich foods like spinach, swiss chard, almonds, pumpkin seeds, dried figs, dark chocolate and banana.
  • Supplement with creatine (5g a day).

Now that we have covered the recommended equipment and nutrition, let’s move on to some tips to help you get started.

Tips Before Getting Started

This type of training requires light to no weight, so resistance bands are perfect! Ideally, you want to maintain your form and perform the move as fast as possible… like a pumping action.

Make sure you are going through the full range of motion and not cheating by moving too quickly and losing your form. Slow down if you feel that you might be compromising your form.

If you’re doing it right, you will feel a burn in your glutes while performing these… and that’s a good thing! Keep pushing through it!

These exercises will make your muscles feel sore while performing them and probably a little the following day, but you should recover quickly because they aren’t performed with heavy weights.

Exercise Instructions

  • Choose any two exercises below and set your timer for 3 minutes.
  • Perform 20-30 reps of each exercise before switching to the next one.
  • Alternate these two exercises for the full 3 minutes without taking breaks.
  • Repeat the steps above with the next two exercises and then another set with the last two exercises.

Always, always, always keep your mind on actively engaging your glutes throughout the exercises. If you go through the motions without concentrating on flexing your glutes, you won’t get much out of these exercises.

The following butt exercises are brought to you [and performed by] our friend Ramona over at Fitnizfury.

  1. Band Frog Pumps

During this exercise, make sure to keep your back flat and not arched at all.

  1. Band Hip Thrusts

Lift your toes slightly and push from your heels throughout this exercise.

  1. Band Seated Hip Abduction

Remember to lean forward in this butt exercise. If you’re doing it right, it will work will your outer glute muscles.

  1. Band Lateral Walk

In this exercise, you’re going to be in a ‘half squat’ position. Keep your chest upright and don’t lean forward too much.

  1. Double Pulse Squats

Similar to the exercise above, make sure to keep your chest upright and don’t lean forward too much.

  1. Band Diagonal Walk

Keep both legs and glutes tensed throughout this exercise.

For more exercises like this and a full 12-week plan to ‘Shape’ and ‘Grow’ your glutes from home (or anywhere), make sure to check out the Home Booty Guide by our friend Ramona over at FitnizFury.

home booty guide by fitnizfury

It comes with everything you need to get that Booty in shape at home including…

  • Complete 12-week Workout Plan with 50 of the Best Butt Exercises,
  • Exercise Videos, Images, and Instructions
  • and Warm-ups, Finishers, and Tricks to get that ‘Instant Booty Pump’ for Special Occasions!

The exercises in this at-home guide are low-impact and suitable for any fitness level!

You’ll also get a FREE Nutrition Guide to help you with your body goals!

This guide is filled with information from some of the biggest names in the fitness industry and also shows you how to target different areas of your butt, increase your mind-muscle connection, and get the most out of every butt workout!

Click here to get started shaping your best booty today!

If you enjoyed these butt exercises or have any questions, please feel free to leave a comment below!

Looking for the best butt exercises for an instant booty pump? These moves will get you that perfectly rounded butt you've always dreamed of! | Avocadu

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Lauren at Avocadu

Hey there! I'm Lauren McManus, one-half of the Avocadu team! Together, my boyfriend Alex and I run this website! We believe in quality over quantity and that diet determines 85% or more of your health and well-being. In short, we believe in being healthy from the inside out.

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The 3D Abs Workout

If you ask just about any trainee what muscle group they would most like to develop, chances are, they’ll say their abs. For numerous anthropological reasons, a well developed mid-section is the goal of almost everyone who works out. The problem is that many people try to build a six pack using ineffectual exercises and while paying little or no attention to their diet. The thing is that abs are actually made in the kitchen! Right now, you have a good if not great six pack. It’s just hiding away under a thick layer of adipose tissue – that’s fat to you and me.

You need to trim the fat to see those abs! This means, if you aspire to a six pack, you need to get your diet sorted. We’ve addressed dieting for fat loss in a few of our articles (such as Carb Cycling, The Carbs guide, Intermittent Fasting ) so We won’t waste your valuable reading time rehashing all that information here. Instead, We want to focus on providing you with a well rounded (pun intended) ab routine so that, when you finally drop your body fat levels low enough, you’ll have an aesthetically pleasing and functionally strong midsection.

If you ask a not-so-smart trainer how to develop your core muscles, chances are, he/she will give you a bunch of exercises that target your rectus abdominus, located on the front of your abdomen. While this muscle is the main contributor to the six pack we all seek, it is only one of many muscles what make up your core. Training the rectus abdominus only is like having a blind belief that the world is flat or that there is only one dimension. Dumb, dumb, DUMB!

Despite what many people thing, your core is far more than just one set of muscles and is responsible for a whole lot more then bending your spine forwards in a crunch-like movement. Other muscles in this region include the internal, external and transverse obliques, the erector spinae, transverse abdominus and quadratus lumborum. You don’t need to know where or what these muscles are – I’ll make sure you work them all – but it’s worth knowing that crunches and their ilk only work one muscle on this list…

Your core muscles control your spine and your spine is capable of a wide number of movements. This means that, to effectively train all of your core musculature, you need to perform a wide variety of movements and therefore exercises. I have classified these movements in the chart below…

Movement Main Muscle Example Exercise
Flexion – upper Rectus abdominus Crunches
Flexion – lower Rectus abdominus Reverse crunches
Lateral flexion Rectus abdominus, obliques, erector spinae, quadratus lumborum Dumbbell side bends
Extension Erector spinae Prone back extensions
Rotation Obliques Cable Russian twists
Bracing Rectus abdominus, transverse abdominus Planks

It’s worth noting that some of the movements can be combined, for example, flexion – upper and rotation can be combined by performing crunches with a twist although this is actually an ineffectual exercise.


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Best Ab Workout Plan for Beginners (Only 4 Minutes!)

If you’re looking for an ab workout plan for beginners, here’s one that will only take you 4 minutes!

If you want to speed up your progress while eating foods you love, take this free body type quiz and find out exactly what to do to get in shape!

So you’re looking for an ab workout, eh?

Truth is, you need one that you’ll consistently do.. because just one workout will not do anything.


Take our FREE 1 Minute Quiz to find out EXACTLY what Diet & Training is Best for You.

Take The Quiz

But the fact that this workout requires no equipment and it only takes 4 minutes.. I think you  may have found your answer.

Ab Workout Plan for Beginners

This ab workout will consist of just 4 exercises. Each of which will be performed for 45 seconds and followed up with a 15 second rest.

Once all exercises have been completed, the workout is over!

The Exercises:

Plank Jacks

Here, you will start in a plank position with your back flat. From there you will hop your lower body off the ground and spread open your legs. Then land with your legs spread and hop back up and bring your feet together. Repeat this as many times as you can for 45 seconds and rest for 15 seconds.

Heel Taps

For there, you will start in regular sit-up position with your arms down to your side. Then you will initiate a crunch and bring your shoulders up off the ground. After that, you will crunch down to one side, bringing your fingers to the heel of your foot. After tapping your heel, return back to the middle and crunch down to the other side. Repeat as many times as possible for 45 seconds and rest for 15 seconds after.

Flutter Kicks

For these, you will start by laying flat on your back. Then with your hands under your butt/lower back for low back support, you will lift your legs off the ground. Make sure to keep your knees straight, then kick your feet up and down about a foot each. Continue doing this for 45 seconds, rest for 15 seconds and move into the last exercise.

Floor Wipers

For the last exercise, you will start by laying on your back and point your legs up to the sky. Then you will put your arms out straight to the side of you for upper body stabilization. From there you will drop your legs down to one side until it is a few inches off the ground. Then, pulling with your oblique muscle, bring your feet back up to the center. Then do the same to the other side and repeat as many times as possible for 45 seconds and the workout is done!

So try this workout plan for beginners 2-3 times per week for the next couple weeks! If you like it, make sure you share it and leave your comments below!

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Fitness programs for weight loss fast


fitness programs for weight loss 9

Here are the best fitness programs for weight loss fast. In the event you are a beginner looking to begin on the path to fat loss. This is really your place to begin. Here is an easy-to-follow strategy for quick results. Perhaps the most intimidating thing for virtually. Any beginner is just getting started onto the way of healthy eating and proper exercise. When you are over that hump, and an action plan is set up. Then you definitely will see your primary focus turns instead to keeping inspirational levels. And ensuring that you just stick with that program. Having the plan in place though needs to be the main focus initially. It is going to lead you down the route to your aims. Here is some advice to get you started.


Best fitness programs for weight loss

fitness programs for weight loss 8You are new to most of the notions of what a suitable application consists of and are like a sponge, soaking up new info. The main target you would like to concentrate on at this stage is the fat reduction. You could have some want to also work on making your muscular strength, but that will come down the road as soon as you have stripped off the additional layers you have packed on over the last few years and are beginning to feel more slender. You would like a strategy which is going to be simple to follow and certainly will get you results fast.

The motivation for fat reduction can come from quite a few areas. Maybe your physician has instructed you to shed several pounds due to your present danger of disorders or alternative adverse health impacts. Or, possibly you’ve finally had enough with your present body weight and decided to take actions to cut back your weight down to where you feel comfortable.

Some people are also mainly inspired by the notion of having more energy after slimming down and becoming lively. So this might be something else at play for you. Eventually, others just desire to seem better. No matter your source of motivation is. It is important at this point to nail it and always keep that in the rear of your thoughts as you advance along. Below you will read more about the fitness programs for weight loss fast.

Some words about the diet plan

As a beginner, what you would like to concentrate on right now with your nutrition plan is making little changes constantly to help enhance your total diet. If you try to totally renovate your complete menu, removing every one of the foods you normally eat and replacing them with chicken, rice, vegetables, and other standard ‘100% wholesome cuisine’. You may uncover it becomes too much, and you are overwhelmed.

Rather, integrate into more of those wholesome foods, while reducing back on your unhealthier options. As time advances, begin tipping the scale more for solid healthful food options, while restricting the processed, purified, and higher calorie things. This slow removal procedure will likely be more doable for you than attempting to stop cold turkey.

One thing you do wish to begin doing at this point is making yourself more alert to the overall number of calories you are taking in on a daily basis. While making healthier choices is very significant, in the event you are still eating too a lot of those healthful options, you are not going to reach your aim of weight reduction.

More information about nutrition

fitness programs for weight loss 45Discover a web-based calorie calculator and begin plugging in the foods you normally eat. Then get your measuring cups outside as well as begin finding out just how many portions you’re eating in an ordinary meal (don’t skip this step because serving size will make a remarkable difference in fat reduction).

Do this for about two weeks until you develop a better comprehension of your total calorie consumption. At the same time, attempt and prepare yourself about how many grams of carbs, protein, and dietary fats are in the common foods you eat too. About your calorie consumption to shoot for to get fat reduction occurring, aim for about 12-13 calories per pound of body weight in the event you are effective and 10-11 calories per pound of bodyweight a day if you are not. This is an easy method to estimate your fat reduction daily calorie requirements.

Out of these calories, you intend to plan to get about one gram of protein per pound of body weight. This is the way many total calories each day should come from protein foods. Before to start the fitness programs for weight losing process and choosing the diet plan to use the weight loss calculator. The program will tell you how many calories you can eat to slim down fast.

How to compute

After this, you can distribute the rest of the calories you’ve left around between carbs and dietary fat, being certain to not remove either one completely (a combined diet will be the finest strategy for the beginner to begin on).

Concentrate nearly all of your consumption of whole foods. I mean the following: whole grains, potatoes, oatmeal, fruits, and vegetables. Also try to focus on trim meat sources, nuts, healthy oils, flaxseeds, and low-fat dairy products.

Make an effort also to remove all drinks which contain calories because most folks don’t compensate for all these calories by eating less sturdy food. Have these drinks makes taking in a lower calorie consumption considerably more difficult.

Nutrition supplements protocol

fitness programs for weight loss 6In regards to nutritional supplements for fat reduction, the key ones you would like to concentrate on are first, an excellent multivitamin. This will help ensure you’re fulfilling your total nutritional needs in the event you do begin to slack on fruit and vegetable consumption. Second, take between 3-6 grams of fish oil every day as the health advantages of the nutrient are never-ending.

Ultimately, research making use of a protein powder that will help you satisfy your daily protein requirements. It’s completely vital you’re not missing out on protein and frequently times. This is what people fight with the most when just beginning. There’s an extremely big choice of protein powders out there to select from. So that you can make sure to seek out one that’ll match your preference and budget tastes.

At this point you would like to locate one which has restricted numbers of both carbs and fats. So, look for something just protein. This can be great to take before and following your workouts. Along with an easy type of carbs that can be easily used for energy. As well like you’re in need of a snack during the day and do not have a strong food source. Do not get overly caught up with other nutritional supplements at this point. It is so because you genuinely need to make sure you have a strong workout and diet down first. After those have been in effect for a few months, then you certainly can explore nutritional supplement help should you require it.

Start training

About fitness programs for efficient weight loss process, your most suitable choice would be to utilize a complete body workout fitness programs for weight loss 7that’s performed three days per week, coupled with another two to three days of cardio training and extending.

This will provide you with an excellent balance between strength and cardiovascular work while empowering you to create a high enough calorie burn off to find fat reduction occurring. Here is a total body work out the plan to follow:

With the general weekly setup though, make sure you’re still having at least one complete day off for only rest. As this will probably be needed to ensure you are the body isn’t becoming overtrained. Always be sure you perform some stretching exercises after every weight training workout to help reduce muscle soreness and raise your range of movement.

You can get the best workout plan free on the website. You will need to purchase the Weight Balance system, and the training mode would be a present, which will let you drop about 20 pounds per month without side effects.

Updated: November 11, 2017 Author: Dmitrii

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