Who Else Wants An Olympian Brick Built Booty?
Last month I started The Brick Built Booty Physique Athlete of the month blog series with a goal to create a one-stop hub for some of the best glute building training advice from the most successful athletes in our sport.
Building my glutes has always been an area of insane focus for me since I started competing seven years ago because unlike some competitors I was not born with the golden glute genetics. My booty was definitely a liability, not an ASSet!:)
Today although my glutes are still a work in progress I can say I have come a long long way since I first started. And I owe my progress to studying the training protocols of competitors who have the best glutes in the sport.
Last month we featured The Booty Queen herself Amanda Latona and this month we are featuring the champ and our keynote speaker for The 2016 Cuties Conquering The Stage Live Event January 16-17 in Chantilly, Virginia 3x Ms.Bikini Olympia Ashley Kaltwasser.
Brick Built Booty Athlete of The Month
3x Ms.Bikini Olympia Ashley Kaltwasser
If you’ve been training your glutes for quite some time and don’t see the results you had in mind, it might be time to re-evaluate how you train them. Stop doing what doesn’t work and try 3x reigning Ms.Bikini Olympia Ashley Kaltwasser’s booty-building workout!
Before you hit the gym, check out these key concepts that Ashley uses in her glute-training regimen. As the 3x Ms.Bikini Olympia Ashley knows a thing or two how to make her booty look great on and off the stage—so you are in good hands.
Incorporate the following five tips compliments of our friends from www.bodybuilding.com into your standard glute training for Brick Built Booty results!
TIP 1: BALANCE THROUGH YOUR HEELS
It may sound silly, but if your body weight isn’t balanced where it should be, you won’t train your glutes as effectively as possible. By putting your weight on your heels, you can turn a mediocre glute workout into one that gets you into tip-top shape in no time.
“When doing an exercise like Smith machine deep squats or glute-ham raises, think of pushing through the heel the entire time,” explains Ashley. “This is going to place more stress on the glute muscles, taking away some of the stress off the quads.”
Putting your weight on your heels and taking stress off your quads can help you build a firmer, perkier booty without adding a bunch of size to your thighs, so it’s worth the effort to get this right.
You may find you need to lower the weight until you grow accustomed to this shifted balance. That’s okay. It’s better to lift lighter and feel that mind-muscle connection than to lift heavy and lose it.
TIP 2: SLOW AND STEADY WINS THIS RACE
Ashley is quick to point out that building a great booty means slow, steady work. “Slow and steady is more beneficial than fast and sloppy,” she says, speaking of pistol squats in particular.
Rushing through an exercise—especially for the lower body—only increases the chance your stronger quads will take over the movement. Doing repetitions quickly can also mean that you’ll use momentum rather than your glute muscles to perform the exercise.
Think about keeping your glutes under tension for as long as you can. Know that your workout might take a little longer than it usually does. It’s a small price to pay for a killer booty!
TIP 3: VARY YOUR FOOT STANCE
Like any other body part, your glutes really benefit when they’re worked from various angles. Rather than keeping your feet pointed straight forward, move them into a slightly turned-in or turned-out position. Changing the angle of your feet can put more emphasis on the glutes.
It’s just a small change, but it can lead to insane results. Try varying your foot angle by incorporating sumo squats instead of regular squats into you routine.
TIP 4: ADD A SINGLE LEG WORKOUT
Single-leg work is one of the best ways to build your glutes. It allows you to concentrate on one side at a time, ensuring it’s your glutes—and only your glutes—moving the weight. This takes a lot of balance and a fierce mind-muscle connection. The effort you put into your workout, though, will be what makes the difference.
Because you’ll be less stable when performing single-leg exercises than you are during two-legged lifts, you’ll be able to feel your muscle fibers firing hard. “Make sure to perform very slow and controlled movement patterns,” Ashley advises.
Take your time and feel the burn! If your muscles are screaming, it means you’re doing something right.
TIP 5: INCORPORATE PLYOMETRIC MOVES
To round out her workout program, Ashley likes to do plyometric work such as box jumps. Box jumps help increase your explosiveness, which will teach your glutes how to fire quickly. Not only is this important for athletic performance, but it’s also great for making your glutes move more efficiently and powerfully.
“When doing box jumps, make sure you land with your entire foot on the box, not just with your toes. You don’t want your heel to be hanging off; it’s way too easy to get injured that way,” says Ashley.
ASHLEY’S BRICK BUILT BOOTY-BUILDING WORKOUT
Incorporate this workout into your routine at least twice per week, but don’t do it two days in a row. Leave a day or two between sessions.
Because your quads and hamstrings will do a lot of work, you can use this workout in place of your normal leg workout.
Video Link To The Exercises Provided By Our Friends At (www.Bodybuilding.com)
Lying Leg Curls 4 sets x 10 reps
Pistol Squat 3 sets of 10 reps per leg
Stiff-Legged Barbell Deadlift 3 sets of 10 reps
Plie Dumbbell Squat 3 sets of 10 reps
Resistance Band Glute Kickback 3 sets of 15 reps
Dumbbell One-Legged Deadlift 3 sets of 10 reps
Glute Kick-Up On Hamstring Curl Machine 3 sets of 10 reps
OKAY, there you have it awesome Glute training advice from 3x Ms.Bikini Olympia Ashley Kaltwasser. Embrace her advice as she takes you to the gym for an Olympian caliber Brick Built Booty workout.
AND If you want to connect with Ashley in person and have some of your training, prep and stage presence training questions addressed up close and personal you can attend The 2016 Cuties Conquering The Stage Live Event January 16-17 in Chantilly, Virginia.
You can also connect with Ashley on Facebook and Instagram
Questions? Comments? Let me know in the comments section.Thanks!