With IFBB Bikini Pro Bianca Berry

    BIKINI BOOTY WORKOUT With IFBB Bikini Pro Bianca Berry

    With summer right around the corner, we’re all operating a bit more durable on shaping up to our stunning bathing suit backsides. However, if you’ve been hoping on the squats and presses alone to urge the spherical, tight plunder you wish, you'll be discomfited. for a few folks, those compound movements alone will find yourself growing our quads (or, in my case, hamstrings) whereas our butts barely budge. Glutes need targeted coaching to make those tight curves we have a tendency to need. to assist our cause, Bombshell Fitness, chargeable for building a number of the most effective butts within the world, features an effort to whip our rears into shape!


    Shannon Dey, founding father of Bombshell Fitness, began a mission over fifteen years past (way before gluteal muscle coaching was all the rage) to assist deflated derrieres all to overreach their modeled potential. the primary remodeled body part was her own, that started as flat as her home state of Kansas, says Claude Elwood Shannon.

    Experimenting with movements, foot positions, and alternative custom techniques, Claude Elwood Shannon developed a Bombshell plunder coaching approach that had judges at her 1st Nonproliferation Center National show questioning whether or not she had butt implants, as a rounded backside simply wasn’t as common then, she explains.

    Shannon applied her plunder building insights into her competition coaching business, and other people took notice. “In the first days of Bombshell, you'll forever detect our women onstage, as a result of they were the sole ones filling out the rear of their suits!”


    Shannon shares her tips for perfecting her signature butt-shaping moves.
    Place a bench below the Smith Machine and straddle it. Position your feet a small amount forward and slant into the bar together with your weight within the heels. Lower your body down till your glutes faucet the bench, then press through the heels to ascend back to the standing position.

    Shannon: “When this squatting movement is correctly performed, it targets the whole gluteal muscle region with very little quad engagement. Raise your toes slightly throughout the movement and keep the strain within the glutes by pressing your heels into the ground.”


    Begin with feet along. Jump laterally, pushing off with left foot and land on the right foot. Your left foot can cross behind the proper leg sort of a curtsy. Back knee ought to virtually bit the ground. in contrast to an athlete jump, keep your body upright. Then, repeat the motion to the opposite aspect. you'll be able to hold weights for more challenge.

    Shannon: “Think of pressing the foot down into the ground as you press up out of the lunge. confirm that once you go down into the lunge that you simply a minimum of hit parallel.”


    Secure AN articulatio talocruralis cuff to your leg and therefore the cable block set to an all-time low setting. communicate the aspect such the leg with the cuff is farthest removed from the machine. Take a little step removed from the machine to urge tension within the cable. permit the maltreated articulatio talocruralis to cross behind or before (whichever is easier for you) of the opposite leg slightly. Then sweep the leg back across the body intent on the aspect till legs area unit a small amount wider than shoulder-width and lower into a squat. Then, get on my feet out of the squat and unleash the operating leg back to the beginning position.

    Shannon: “Control the leg playing the movement as you lower the load; don't let the weight fall back into the stack.”
    Position a bench between 2 cable pulleys and place a stability ball on prime. With cable articulatio, talocruralis cuffs secured around every leg, lie on prime of the ball and grasp the bench. Keeping core tight, elevate and lower the legs, initiating the movement with the glutes.

    Shannon: “This exercise hits the higher glutes absolutely. don't permit your lower back to perform the exercise. If you're feeling your lower back seizing, decrease the load.”


    Lie on a bench together with your hips positioned at the terribly finish and your legs hanging off. Grasp the bench tight. Secure a dumbbell between your feet. Your knees ought to be informed right down to the ground. Then, contract your glutes to press the feet towards the ceiling. Lower all the approach right down to the beginning position— full vary of motion is essential.

    Shannon: “This move hits the whole gluteal muscle region with rather bigger stress on the higher glutes. you need to squeeze your plunder with every repetition and management the contraction on the approach down so as to not drop the dumbbell!”
    STEP-UP/REVERSE LUNGE dance orchestra
    With a weight resting on your shoulders, boost up onto a bench, leading with the left leg. Then, step the proper leg right down to the bottom. once the left leg steps off the bench, bring it behind you and lower into a reverse lunge. Complete all reps leading with the left before moving on to the opposite aspect.

    Shannon: “As with alternative compound movements, the thanks to interacting the glutes is to press the foot of the operating leg down as you boost up or press up out of the lunge. Keep the load targeted within the heel.”