[Workout] Get A Butt Like Rihanna

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Rihanna both shocked & stunned the world when she arrived to the CFDA awards this summer in a see-thru head to toe crystal ensemble. What stood out most (other than her nipples on display) was that perfect, lifted, little round tush of hers!

You would think she spent hours in the gym getting in some major squat sessions, but there are some people born with a genetic booty advantage, and Rihanna happens to be one of them. But this doesn’t mean its impossible to build up your glutes!

I put together a workout regimen that will help you get that Rihanna booty of your dreams. Whether your flat as a board, or your just in need of a lift, this workout will help anyone get ready to wear their own see-thru crystallized diamond dress, or maybe just feel confident in a Brazilian bikini bottom.

Now before you run to the treadmill or dash for the elliptical, a better booty is not created with cardio alone, it’s created with  weights as well! That’s right, to get a serious sculpted backside you’ll need to add some iron to those squats and lunges. If you are new to working out, lighter weights or even small dumbbells will give you a burn.

Remember; No burn, No booty!!!

 

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Below is my Get A Butt Like Rihanna Workout that contains four different types of exercises; barbell squats, barbell lunges, good mornings & weighted hip thrusts. Each exercise requires 3 Sets and 6-20 reps each.

Barbell Squats:

Note;  This barbell bar alone weighs 40lbs.   Click the jump to see the rest of the butt building exercises with how to instructions.

To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.  Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.

 

Barbell Lunge: Screen shot 2014-07-17 at 4.04.14 PM  Step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. 

 

Barbell Good Mornings: Screen shot 2014-07-17 at 3.54.31 PM This is the exercise that will not only tighten the glutes, help get rid of that cellulite on the back if your thighs but also, help make that muffin top disappear! Keeping your legs stationary while they are shoulder width apart, move your torso forward by bending at the hips while inhaling. Lower your torso until it is parallel with the floor. Begin to raise the bar as you exhale by elevating your torso back to the starting position.

 

Weighted Hip Thrusts: Screen shot 2014-07-17 at 3.59.59 PM

Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet. Extend as far as possible, then reverse the motion to return to the starting position   Now don’t let the big weights scare you, again you can do the exercises with just the bar alone. This is for some serious sculpting!   Pics: via bodybuilding.com

 

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