For a long period of time, most women strived to get flat, washboard abs, but now it’s all about building firm glutes and legs. Nina Sachdev reviews four intensive bum- blasting workout classes to help you be bootyful. Are you ready to get moving?
ALL ABOUT YOUR GLUTES!
Never neglect your behind. Here’s why:
Your glutes consist of three parts: the minimus, medius and maximus. In fact, these are the largest
and strongest muscles in your body. The three muscles work together to abduct, rotate and extend the hip. So it’s no surprise that strengthening your glutes can help improve your posture and athletic performance, as well as decrease your risk for injuries.
At rest, your muscles burn more calories than fat, so the more muscles you have, the higher your metabolism is. As the glutes are the largest muscle groups, it’s important not to neglect them. What’s better is that a lot of glute exercises also work your quadriceps and hamstrings, other big muscle groups.
More Than Squatting
As you’ll experience from most workout classes, working your glutes involves much more than just squatting. Common exercise routines include lunges, thrusts, kickbacks and deadlifts. It’s always beneficial to mix it up, so don’t be afraid to try new workout regimes every week from the following recommended classes.
PICK YOUR PREFERRED LOCATION, GRAB YOUR GYM SHOES AND LET’S GET STARTED
LEGS & BUTT AT ENERGY BOOTCAMP STUDIO
Legs & Butt is a high impact boot camp class known to burn 700 to 800 calories per session, cutting fat and building muscles in desirable areas. This exercise works your entire lower body, combining strength training and high intensity interval cardio training. A typical class is divided into four segments: 12 minutes of interval cardio training on spin bikes, followed by a 12 minute weight routine. You then repeat the bike segment for another 12 minutes, and end with 12 minutes of strength exercises that include dumbbell squats, lunges, hip thrusts, squat jumps, deadlifts, and so on. The class is design to specifically target your glutes, quads, hamstrings and calves to improve strength and endurance. Legs & Butt is offered every Tuesday from 7am to 8am, 6.30pm to 7.30pm and 7.30pm to 8:30pm.
MILF (MODERATE INTENSITY LADY FITNESS) AT P60 URBAN BOOTCAMP
As the name insinuates, MILF is a moderate intensity workout designed especially for ladies. This exercise is known as functional training, which utilises a variety of equipment such as Kettlebell, Battle Rope, TRX and Ball. Functional training is a workout that trains your muscles to work together and prepare them for daily tasks by simulating common movements you might do at home, at work or in sports. They train various muscles in the upper and lower body at the same time, emphasising core stability. Each session is broken down into two parts: strength and cardio.
MILF is available every Monday to Friday from 9am to 10am, and on Sundays from 2.30pm to 3.30pm.
BOOTY BATTLE AT THE EDGE BOUTIQUE GYM
Booty Battle is an ideal class for people in beginner and intermediate levels. The session combines the best workout techniques and music, as the trainer teaches students how to activate their glutes. So what does glute activation mean? It is to loosen up your tight muscles that occur from sitting all day at a desk, before moving on to movements such as squats and lunges. If you can’t make it to Booty Battle, The Edge Boutique Gym has another class called Booty Lovers. Booty Battle classes are carried out on Tuesdays from 10am to 11am, and Thursdays from 10.30am to 11.30am.Booty Lovers is available on Tuesdays and Thursdays from 7.15pm to 8.15pm, Wednesdays from 12pm to 1pm, and Saturdays from 11am to 12pm.
BLISS BOOTY PUMP AT BLISS BODY
Squats and lunges are not enough to tone your behind. Bliss Body has designed the programme Bliss Booty to shape your butt, while also shredding excessive fat. The classes focus on mini circuits, where each session has four to five circuits, lasting for about 45 to 50 minutes in total. The philosophy of the exercise is to work out parts that women are concerned with, and to help them build confidence and be comfortable in their own body. Bliss Booty is offered six times a week: on Tuesdays and Saturdays at 7.30pm to 8:30pm, on Wednesdays and Fridays from 6.30pm to 7.30pm, and on Thursdays and Sundays from 12pm to 1pm