Category Archives: Exercise Tips

Workout Tips

woman-lifting-weights

It is important that not only are you basically toned, but that you have a variety of muscle definition. There are a few tips I will share for getting the most out of your workout.

1. Change your hand and feet position with each set. If you stood with your feet forward the first set, stand with your toes out the next one, then your toes in for the third set. This will activate and develop different muscles in your legs, providing a better looking leg. Plus it makes working out a little more interesting.

2. Keep your neck in line. In order to not strain your neck or cause nerve damage, always keep your spine straight around your neck area. Pretend that you have a yardstick on your back up to your head. Let you head go where your upper back goes. It is tempting to look in the mirror or around when you lifting, unless your chest is facing the mirror, you shouldn’t be.

3. Don’t overlift. Especially for women, don’t lift heavier than what you can do at least 15 reps correctly. There is no need for women, especially bikini competitors to lift heavy. You should challenge yourself, but don’t overdue it. When you lift too heavy, you can loose your form and cause injury.

4. Don’t train like a guy. Often I see women working out with their boyfriends who are having them do the same exercises as them. Some exercises are not relevant to the figure you are wanting to create. It is best to find a trainer who has experience with bikini competitors.

 

Cardio Tips

hope-bundrant-bootyBecause I compete in Bikini the size of my booty is important as well as leg muscle development, I like to use the Stairmaster for my cardio. However, the way I use the Stairmaster is important. I always use a slow speed and intervals and the following positions. With all of these, wear training shoes, not running shoes. The flatter your shoes, the better the workout.

To get your booty bigger, each time you step, push out your hips and tighten your glute. If you change the position of your feet, you can feel different muscles in your glutes. These are the different positions I use:

1. Step with your toes out and feet apart, tightening your glute as you take each step.
2. Step over each foot with one another while you push out your hips and tighten glute.
3. Lean down over the front of the machine and push your glute up as you tighten your hamstring with each step. (Like the open leg back pose)4. Step up two stairs at a time, lifting your back legs to clench the top of your glute. This will give you a “butt lift” look. While you’re doing this, step on the step with your toes to stretch your calves.

To tone your legs, each time you step, focus on your leg muscles. It is important to work all sides of your legs and why not kill two birds with one stone? Everything you do, make sure to tighten your muscles while you do it. These are the different positions I use:

1. To tone your quads, hold on and lean back into more of sitting position as you take each step up. (This helps your biceps and forearms too)
2. To tone the outside and inside of your legs, turn to the side and step up sideways, skipping one step with the inside foot and crossing over with the outside foot. Make sure to lean towards the front of the machine, putting the weight on the inside leg. If you lean out, you will work a stomach side muscle that you should not develop. It’s an ugly one!
3. To work out your hamstrings and calfs, step up two steps and bend your leg back, lifting your foot as you begin to step up. This is similar to #4 above for butt. The only difference is that you try to touch your foot to your butt after kicking it back. You will really feel this in the back of you leg. Then, step through to the next step.

You can see why I go at a slower pace to allow for tightening and clenching of muscles. With all these, make sure to really emphasize the movement for maximum muscle workout! They will get much easier with time.