Fitness

Sports that lift your butt and you don’t even know it

Been a Latina, I accumulate more than enough fat in my trunk, at my age, I battle between keeping my life real and staying fit. Basically, most women like to keep their trunk together, this is the reason why LIVE HEALTHILY EVER AFTER put together 4 Sports that work great on your butt:

Sprinting, there is no secret that sprinting burns fat. Smart sprinting and yes for much that it might be annoying, running is number one exercise that keeps your butt in place. If you  follow me on snaptchat you know that I am not a big fan of running unless is with #kunothedog, I rather prefer to do snatches or cleans and squats for cardio or burpees Before thinking on going out for a run.  But running in open air is a great way to keep your derrière sexy, your legs  lean and clear up your mind. So I made myself go out and sprint as much as I can at least 2 times a week. The best part: it takes you 5 minutes and your are dead, I mean lean and sexy.

MUSCLES INVOLVED:

Gluteus, Hamstrings, Quadriceps, Gastrocnemius, Soleus, Iliopsoas, core muscles

REASONS TO ADD SPRINTING TO YOUR TRAINING PROGRAM: 

Improves your conditioning

Clears your mind

Strengthens your heart

Builds your legs muscles

spring lift your butt

High kicks, I met the high kicks thanks to Capoeira. I felt in love with the beauty of them. That’s the reason I am taking special attention in learning their biomechanics. It is fun and I inmediately feel the power that my hips have when I right cross punch and kick thanks to the thousands kettlebell swings and cleans I’ve been performed for the last couple years.

The benefits of the high kick is that you keep your balance and coordination at the same time you keep your hip mobile and healthy. You get lean legs and strong buttocks.

MUSCLES INVOLVED:

Gluteus, Hamstrings, Quadriceps, Gastrocnemius, Soleus, Iliopsoas, core muscles

REASONS TO ADD HIGH KICKS TO YOUR TRAINING PROGRAM:

Improves your flexibility

Improves your balance

Strengthens your buttocks muscles

Makes you feel badass

high kick lift your butt

(Human) Prowler sled, because there is no excuse if there is no prowler sled at your gym or at your crossfit gym. You can use a partner to perform it.

MUSCLES INVOLVED:

Gluteus, Hamstrings, Quadriceps, Gastrocnemius, Soleus, Iliopsoas, core muscles

REASONS TO ADD (HUMAN) SLED PROWLER TO YOUR TRAINING PROGRAM:

Improves your speed and power

Strengthens your buttocks

Builds your leg muscles

Builds your functional strength

human prowler sled lift your butt

Sport BH: Oysho, Top: Nike, Leggings: Oysho, Sneakers: Oysho

Photos credit: Markus Monkey Hass

Swings, russian style. Kettlebell swing is one of my ever favorite exercise. I learned my hinge with this one before anything else. Swings are the most powerful way to build strength and technique to follow up with your weight lifting and martial arts where the hinge is involve.

MUSCLES INVOLVED:

Gluteus, Hamstrings, Quadriceps, Gastrocnemius, Soleus, Iliopsoas, core muscles

REASONS TO ADD KETTLEBELL SWINGS TO YOUR TRAINING PROGRAM:

Strengthens your posterior chain

Burns fat

Improves your hip power

Improves your speed and acceleration

swing

russian swing hinge lift your butt

Sprinting, Martial Arts kicks, Prowler sled and Kettlebell swings are sports that will lift, round and empower your butt. Happy training and buns of steel to you!

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