Fit mum-of-four, 30, reveals the house exercises you should do every week – and the ULTIMATE glute training she follows for a toned butt
- Personal trainer Sophie Guidolin, 30, owns a training guide called The Bod
- She is passionate about health and believes that you don't need a gym to be fit
- So in a recent blog post, the mother of four revealed four home exercises to try
- She also outlined her favorite buttock training for when you want to focus on it
An Australian personal trainer has revealed the four exercises that you should do at home to maintain your physique and the buttock training she swears by for a targeted burn.
Sophie Guidolin, who has an online fitness guide called The Bod, believes that sports should be accessible to everyone – not just those who can afford a gym membership.
So she has shared four simple movements that promise to show every inch of your body that requires no equipment and little time.
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Sophie Guidolin, who owns an online fitness guide called The Bod, believes that sports should be accessible to everyone – not just those who can afford a gym membership
Is diet or exercise more important?
Nutrition determines your body fat, weight training determines your muscle size and shape.
Do you want to lose weight? Take a good look at your food. Do you want to change shape? Train weight. Do you want to improve your condition? Increase your heart rate.
& # 39; Although home workouts can limit access to certain equipment, a well-composed home program can still provide you with effective and long-lasting results &, she wrote on her blog.
Her first choice would always be the modest push-up, what a & # 39; killing move & # 39; for the upper body.
Sophie claims it focuses on the chest, shoulders, triceps, core and serratus anterior in your ribs and is therefore worth your time at home.
& # 39; Although home workouts can be limited in access to certain equipment, a well-crafted home program can still provide you with effective and long-lasting results, "she wrote on her blog.
& # 39; A reinforced core not only helps you perform other exercises with better technology, but also helps you with daily activities & # 39 ;, she said
What is Sophie's ultimate buttock training?
1. Hip Thrust AMRAP – 1 set
2. Pause Squat – 10 repetitions x 3 sets at 50-60%
3. Weighted Step-Ups – 8 repetitions per leg x 3 sets
4. Step-ups body weight – 8 repetitions per leg x 3 sets
5. Frog pumps – 20 repetitions x 3 sets
6. Finishers for body weight – a total of 4 sets
She would then opt for a forearm board and encourage her clients to squeeze their core and buttock muscles to stay still, as these are the most important muscle groups that work.
& # 39; A reinforced core not only helps you perform other exercises with better technology, but also helps you with daily activities & # 39 ;, she said.
Sophie loves her squats for the lower body, whether they are weighed or the focus is simply on staying low and engaging the glutes.
She would then choose a forearm board and encourage her clients to squeeze their core and buttock muscles to stay still, as these are the most important muscle groups that work
To combine some of these exercises into a routine, Sophie devised a booty-burning workout that can be done both at home and in the gym with a squat rack (pictured with her family)
Which exercises do you have to do at home?
1. PUSH UPS
This exercise helps you strengthen quads, hamstrings and calves and helps build muscle all over the body.
Finally, hip thrusts isolate the gluteal muscles to help build the back muscles, lengthen the spine and strengthen the derriere.
To combine some of these exercises into a routine, Sophie came up with a booty-burning workout that can be done with a squat rack at home or in the gym.
She recommends warming up with hip thrusts before she pulse squats, step-ups, frog pumps and & # 39; finishers & # 39; perform with body weight such as a single leg glute bridge and striped clamshells.
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