HOW TO GET THE PERFECT ASS

The Ushuaïa Magazine, Illustrations by Delhambre July 2017 LIFESTYLE Read in PDF format N14/2017
HOW TO GET THE PERFECT ASS Exercises to get the perfect ass

01. Squats

The Squat is a full body compound exercise. You Squat by bendi ng your hi ps and knees while the bar rests on your upper-back. Squat down until your hips are below your knees. Keep your knees out and lower back neutral. Then Squat back up. Lock your hips and knees at the top. 12 repetitions x 3 sets.

02. Dumb Bell Lunges

Stand with your torso upright holding two dumbbells in your hands by your sides. Th is will be your starting position. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Alternate the movement with the left leg for the 20 repetitions x 3 sets. 

03. Dead Lift

With your feet fl at on the fl oor, bend at the knees and grab the bar with hands shoulder-width apart. If you struggle with your grip try using chalk or a mixed grip (with one hand facing forwards, one facing back), which will help you cling onto the bar so you can focus on your form. Keeping your back straight and your head facing forward throughout, lift the bar using your legs and driving your hips forward. Pull your shoulders back at the top of the move, then carefully lower the bar to the ground. 12 repetitions x 3 sets. 

04. Barbell Hip Thrust

Place your upper back against a box or bench with your knees bent and feet fl at on the fl oor. Put a padded—the thicker the padding, the better! Loaded barbell across your hips so your glutes are near the floor. Th en squeeze your glutes and raise your hips until they’re in line with your body. Keep your back in neutral the entire time, making sure not to arch your lower back during the movement. Return to the starting position and repeat. 15 repetitions x 3 sets.

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