EASILY GROW YOUR YOUR GLUTES AT HOME! // RESISTANCE BAND WORKOUT
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- čas přidán 14. 06. 2024
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WORKOUT LIST:
Banded Hip Abductors: 3 Sets X 20 Reps
Banded Crossed Hip Thrusts: 3 Sets X 10-15 Reps
Hip Thrusts: 4 Sets X 10-15 Reps
Banded Single Side Leg Raises: 3 Sets X 10-15 Reps
Banded Donkey Side Kicks: 4 Sets X 10-15 Reps
Donkey Kickbacks: 4 Sets X 15 Reps
Straight Leg Kickbacks: 4 Sets X 10-15 Reps
Superman Tush Squeezes: 3 Sets X 10-15 Reps
Banded Side Walks: 4 Sets X 10 Reps
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MUSIC:
Track: Raven & Kreyn - Muffin [NCS Release]
Music provided by NoCopyrightSounds.
Watch: • Raven & Kreyn - Muffin...
Free Download / Stream: ncs.io/MuffinYO
This virus is getting crazy! But don’t worry guys! I gotchu. Will be posting content 2 times a week. STAY SAFE & LETS STILL GET GAINS ❤️❤️
Twice a week!? Can't wait!
Yay!😃
Annabelle Hayes hopefully we will keep these gains even working out at home
Saludos desde México 🇲🇽🇲🇽
Annabelle Hayes omg I was so hoping you would upload this video ❤️❤️❤️
I’ve been doing this workout 4x a week for 2 weeks and i’ve seen insane results. I did the chloe ting 5 week butt program and i’ve seen more progress doing this workout for 2 weeks then i have in 1 month. Highly recommend this workout and remember to drink protein after it will help and use your heaviest bands as well as focusing on your butt it’s really important. Good luck!!!
Do you have measurements?
How many times a day? Any glute activation? Congrats, and thanks for info. I was getting into 5 weeks butt challenge too but I kinda wasn't sure
Laura Prágaiová she said 4 times a week so probably one time each day.
did you do glute activation beforehand?
Someone can you tell me how many caloriescthis burn?
Who else using their quarantine time to get their summer body started??
Me gurlll
🙋🏾♀️🙋🏾♀️🙋🏾♀️
ME, i JUST UPlOADED A ViDEO A FEW DAYS AGO.
Lol seems like everyone is 😂 including me lmao
@@alexiskitchen187 iM ABOUT TO CHECK YOURS OUT
If I had that body, I wouldn't know how to act
Elliot Langdon I’d walk around naked 🥴😂
Elliot Langdon foreal 🥰
You can get that body
@@viktoriarose9055 imma try, appreciate the support
Jeffrey Patterson don’t gotta buy it if u work hard enough
no one:
me checking in the mirror for results after working out for the first time: 👁👄👁
Girl same
me 💀😭😭
Guilty🙋🏻♀️
Lol girl same 😭😂
Guilty lmao 🤣
Gonna get that quarantine body 💪
You already knowww!
Yesss
brooo same 👏🏽💯
😂😂😂
😂😂💪🏽
when she said “no excuses” I got off the bed, got my resistance band and rolled out my mat and was like “YES MAAM”👁👄👁
1:04 Banded Hip Abductors: 3 Sets X 20 Reps
1:45 Banded Crossed Hip Thrusts: 3 Sets X 10-15 Reps (feet together)
2:26 Hip Thrusts: 4 Sets X 10-15 Reps (bring feet in)
4:19 Banded Single Side Leg Raises: 3 Sets X 10-15 Reps
5:14 Banded Donkey Side Kicks: 4 Sets X 10-15 Reps
6:12 Donkey Kickbacks: 4 Sets X 15 Reps
7:44 Straight Leg Kickbacks: 4 Sets X 10-15 Reps
8:45 Superman Tush Squeezes: 3 Sets X 10-15 Reps
9:38 Banded Side Walks: 4 Sets X 10 Reps
Lol who comes up with these names 😂😂 but thanks
bless you 😩🙏🏼
4 sets per leg?? Or two per legs?
okay guys i’m gonna do this but unlike other comments i WILL be posting my results.
I’m 15 and 5’7
day 1: hips=38 inches
(i’ll be back on day 15)
okay so day 8: okay so i know i said i’ll be back in 2 weeks but it’s been a week and my hips are at 38.5 i feel like there has been a noticeable change in my gluteus and hips the muscles in my legs have gotten noticeably bigger. i think this work out is amazing 10/10
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I’m so annoyed that I left my resistance bands at college, now I’m at home using the air for resistance :(
ava c lmao at the air for resistance
Pfttt 🤣🤣
U can order some more maybe 🤷🏽♀️
💀
ava c go to the store
I know she said use a heavy band but if ur just starting plssss start w the one u are most comfortable with which it averages out to the medium strength! Use the light one for warm ups and stretches. If u just go in cold w the heavy one u can pull something... she can start off w the heaviest I mean she’s built! But if ur are just starting pls start with what ur body is comfortable with! Then move up! Y’all can do this
How many weeks do I use to before I move up
Which type of resistance bands should I use as a beginner , latex or fabric ? I really need help 🥺
@@louiseodumah208 until you get used to the band you’re using :)
@@glawrie714 i’ve only been using fabric just because they seem stronger and they won’t break after a while hahha:)
girlll this workout is killer but sooo effective. ive been following your routine for about 2 months and i’ve already grown 3 1/2 in in my glutes !!! i’ll also like to mention that i’ve incorporated a lot of protein into my diet. hard work and CONSISTENCY will get u results !!!
can i ask what type of protein??
Banded Hip Abductors 3 x 20
Banded Crossed Hip Thrusts 3 x 10-15 1:57
Hip Thrusts 4 x 10-15
Banded Single Side Leg Raises 3 x 10-15
Banded Donkey Side Kicks 4 x 10-15
Donkey Kickbacks 4 x 15
Straight Leg Kickbacks 4 x 10-15
Superman Tush Squeeze 3 x 10-15
Banded Side Walks 4 x 10
(For Me)
+ Fire Hydrants 3 x 15
Calf Raises 4 x 15
Deadlift 3 x 10
Hip Thrusts 4 x 15
Squats 3 x 20
Lunges 3 x 10
hey soo have u seen any change?
For the donkey kickbacks for example, is it 4 x 15 per leg or 4 x 15 overall?
Alice Moslin overall I believe
εύη κ. Sorry I did not see your comment 💀 I’ll give results when I’m more consistent
How often do you do these?
this workout is so killer 🥵🥵 but i started using my heaviest resistance bands and i finally started seeing big gains after six months of working out at home 🤩 use your heaviest resistance band! and once that gets too light layer another one on there! also i recommend doing her glute activation warmup beforehand!! 🧚🏻♀️✨
Margarita Hurmiz sry i forgot to respond till now. i saw results but unfortunately i got kinda out of the routine and i havent been doing that any more. ive just been doing some easier workouts but i hope to get back into things soon.
@@lifewkat523 so did you end up losing your gains?
i’ve been doing these with my heaviest resistance band and adding in ankle weights every other exercise. i’m seeing gains sis!
Same!!
Hi Emma, where did you get your resistance band from?
ambra cen how are you gonna tell somebody what doesn’t work for them? Resistance bands doesn’t grow YOUR glutes. They don’t give YOU gains...Smh.
ambra cen oh now it’s “good gains”. Ok. You said nothing. No gains. So that means resistance bands can give SOME gains... just not good ones. Got it. Now gone.
@@carmenrenee5146 What do you need to do instead?
Update *1 month*
I’ve been doing this workout for about a month now and I’m so excited to say that I’ve been seeing results and it’s making me feel so good. I’m starting to love to myself and my body again and it’s the BEST feeling! I’ve also been doing other workouts from her other videos along with this workout btw. But this is such a good workout for your body. Trust me ladies! Don’t give up! I almost gave up after a full week because the pain was so overbearing and I just knew that I was never gonna see any results. I’m only 15 yea yea but I’m trying to get my dream body. You can get that too! Push yourself ladies💕. Have a great day!
heyyy i’m 15 too and i’m gonna start today any tips ?
@@praisesosibote8153 I believe that it’s important to activate your glutes before starting this workout or any Glute workout. I activate them by going down into a squat position and doing what is called a crab walk. Where you take 3 steps to the side and then come up and squeeze squeeze squeeze lol! Then do that going to each side for 30 seconds. Also, take 30 seconds breaks between each time you transition.
@@praisesosibote8153 Push yourself! I know it burns but that just means that you’re doing it right! The results are worth it girl. You got this!!💕🙌🏾
@@nyamariee4877 awww thank you so much it means the most !! do you hv before and after pics ? i hvnt seen any for this workout and i’m wondering what the progress looks like
Before my gym closes. I’m less scared of the virus I’m just mad my plans are getting ruinedddd 😭
Wowww Wowww Me and you both. Was really focused, excited and very motivated about starting my workout journey but then COVID happened🙄😭
HYPHIE KEDOGO Sameeee
SAME
Hahaha... Sooo me
How old are you? 5?
Weight: 62,4 kg
Height: 169 cm
Butt: 97 cm
Waist: 74 cm
I’ll use a medium band bc I’m not a very sporty person..upd: well, even medium is hard for me🥴 but i’ll try my best. No sugar, more protein. Let’s goo
✅1st of oct: that was tough
✅2nd of oct: a little bit better. idk why i feel my right cheek better than left cheek
✅3rd of oct: i tried to squeeze really hard so i had a hamstring cramp. still can’t find my mind-muscle connection
❌4th of oct: pass bc i was on the road all day
✅5th of oct: ok, i’ll work out my glutes every other day, because muscles gotta rest, in between i’ll do my arms, legs, back and abs
✅7th of oct: done
✅15th of oct: I’M BACK
Dont stop boo ! ❤️
@@itzasiaa9899 i’m back in the game💪🏻 i have some changes in my glutes👌🏻
@@cherrybomb4792 did you eat in a calorie surplus?
This workout BUUUUUURNS! But hey, no pain no gain. Thank you for this.
Honestly depending on your goals you can get results at home just as well as you can in the gym.. when I first started my journey I did all at home work outs and I got amazing results. Its all about what you do and what you put into. Btw yes i do randomly squeeze my butt in bed 😂
Same here. I prefer home bc I push hard and I be lookin crazy 😄🤣
@@CurlyCrown omg saaaaame lol I mean it does depend on your goals, but my home workouts I def be looking more crazy 🤪 than in the gym lol
@@emdoubleu1763 lol I go hard. I've literally lost 30 lbs and gotten in way better shape so if I gotta go to a gym ima be messed up lol
@@CurlyCrown right in the gym, folks be like👀😂
@@emdoubleu1763 me too!
This is definitely the best at home glute workout out there! I never even get this sore at the gym 😩❤️
Girl I needed this motivation I fell in love with going to the gym and for me personally working out at home takes a whole new type of will power!! and you body and personality is literally heart eyes OMG
So needed! Im trying to grow my glutes and worried working out at home won’t get me to my goals :/
Find the right dude to "tighten you up." That'll swell that thang up.
@@smoothcasanova5082 that's a myth.
@@yaniragonzalez833 Nah ma, definitely not a myth. Trust me, I know from experience. That thang will definitely swell up by a dude that's consistently putting in work. And I'm not bragging, just speaking facts.
i recommend starting off at home, and then moving to to the gym after making some progress (proper mind muscle connection etc)
Gamer Alhaji no it still jiggles lol
This is literally the best isolation resistance bands without I've ever done!! Finally i feel it working!
Thanks a million for such amazing videos. I started doing your workouts a month ago. It was difficult for me in the beginning, but my body is now adjusting. I must admit, I've seen such a huge difference already. What really helped alot was squeezing the glutes and also doing the exercises slow and focusing on mind to muscle connection. I'm loving the results. And will continue with your workouts.
I just finished doing this workout and my glutes definitely felt the burn lol, the single leg raises I didn’t feel as much either. Great video can’t wait for more at home workouts 😊
Me either that or the donkey kicks but I’m going to try a lighter band so I can be slow and controlled
Was watching art documentaries and fell into a limbo emotion wise - decided to come to your page for a home workout and it got me all the way together - mentally and physically
Yeaah! My favourite workout! When I was at home I was tired of my home workout exercises and i wasn't sure if they are that effective... let's do this!
GIRL I NEEDED THIS! My gym just closed down tonight 😭 and I was finally motivated, going everyday... but this damn corona ain’t gonna stop me. Thanks for the home videos girl! ❤️❤️❤️❤️ I definitely need more of these
I understand the pain you're going through, I did just a few of these exercises and I must say the burn is realllllll girl. Seeing this I know I'm on the right track to a better body and gains yo💕
Thanks Annabelle. I have been viewing your page for months now, but this is the first workout I have done. That was awesome!
girl i just did this whole workout, why every single excercise BURN 😭
At home workouts bout to have us all the way together perioddd.
Your workouts are seriously saving me rn!! I be feeling the burn for sure 😂
Been waiting for something like this! no gym, just at home. thank you so much!!! ❤️ Love from Houston, Texas
Omg thank you girl for this video!! ❤️ So much needed😭 finally had some growth and then coronavirus hit us all🥺 stay safe and healthy🙏🏼
The exercises are great but this video is hella hard to follow with the editing ...
I agree. it seems that some reps were not long enough or different each time.
Guys if you have been seeing a difference please could you comment down and write how long it took for ur booty to get BIG and if this workout worked. Xxx
This is such a blessing, I ALWAYS go to your page for workout inspo and to spice up my routine but I didn't want to be unsafe and put other people's health at risk by going to the gym so i've been working out in my room because this virus isn't going to stop me from getting my gains!!!!
I did the workout and I can feel it more than I have any other glute workout. Looking forward to seeing results soon! Thanks for the upload!
I found it SUPER effective on the Superman squeezes to put my feet together, and bend my legs. I felt the burn so much more!!
The fact that this is usually annabelles warm up 😭❤️
you wont get gains with this workout. of course its just a beginner WO or warmup.
Thank you Bellsebobo for making/sharing this video! You’re such an inspiration and you’re videos got me to start working out last summer. Keep being awesome! xo
This was needed 🙌🏾 Staying at home due to the global situation is no excuse to NOT workout so thx so much for posting ☺️❤💝
Marie Stella right, if anything it's time to go HARDER! I'm just glad I have workout tools to use at home!
As soon as I get my waist trainer and my resistant bands, I’m getting to work on my summer body ❤️❤️
I was literally waiting on this video. I was doing sooooo good in the gym before all of this. I’m down 10 lbs. I have to make sure I keep it up during this time off
You got this Queen!!
Girl!! I've searched for days looking for work outs that worked for me in addition to my lounges and these takes the cake! Literally lol. Thank you for the motivation and extra workouts to add to my daily routine. I will be following you on my instagram.
These work outs are very helpful during quarantine 🙌🏽
Being consistence is the key to getting good results! Even though I have a baby to take care of I still try to find a time every day to workout my body. Been working out for 3 weeks now And I’m seeing results from working my whole body. def going to find a good band resistance! I feel like if you want a big butt you have to lift or use a little equipment to build that muscle. This is a great video for me because I don’t have to go to the gym. I can just try to build my booty at home.
Your body is really my dream body. Been following you since I started working out 4 months ago 😍😍
I’ve been waiting for this 😤 thank you so much 😘
I respect all that hard work you put in at the gym to keep your body looking Beautiful 💯
My gym just closed so this is great
Mine too!
I was in the middle of planning my workout for the day when you posted this so thank you! I’m about to try this and will be adding 20 min jump rope 💖
Love this video!! So helpful and gives a great pump! Thank you Queen ❤️🙏🏽
Thank you very much Annabelle for this video. I hope that you will keep posting home workouts I need them more than never now that my gym is closed
Never been this early! Girl your body is great
I’m going to try this routine and update until quarantine is over and I get to hit the gym again:)
I've been looking for an amazing workout that I could do at home! Thank youuu! Time to make some gainssss. Love you girl! 💖
Thank you so much for this! The workout don’t stop!
I needed this😫 I've been so unmotivated because of this virus. Gym closed! And I'm just missing going to my gym😭 Thank you for the dose of motivation 💓
Quadril lindo vc tem. Admiro... vc é uma inspiração. Pois mostrou fts suas antes e era magrinha e "n tinha esse guadril" como eu! estou na batalha e faço o posso.✌👏👏👏
Been doing home workouts for the past couple of days. Thanks for more options 🥰
I love this workout!!!! THANK YOU!!!!🙏🏿🙏🏿🙏🏿
loveeee your new tattoos!!!
Nothing is stopping us from making gainnsszz baby😄😄
I'm definitely gonna try this!💕 Thank you
Thank you for this! It's realistic, and I can tell that you do it because it seriously burns! Please make more videos of intense workouts like this!
I've been trying to get a body like yours for years! But nobody exactly had what I wanted. Either, they didn't post workouts, they had plastic surgery, or something like that. So thank you so much! I'm not old enough to go to the gym yet, so this will definantly keep me occupied!!
Here's my progress so far.
Weight - 91 pounds
Height - 4'11
I don't have my measurements yet, but I will come back to that soon.
update ?
Update?
@@zoegee4971 I'm not sure on height but I currently weigh 95 I believe. It's very hard for me to gain weight. But, I'm still going strong!
@@JorJor_105 same here with the weight thing! any updates/tips?
@@steph.h1806 I commented my weight earlier, but for a tip I would say to research proper positions amd make sure you're doing them correctly, remember that not everyone will look the same if you do the same workout for the same amount of time, and also to eat healthy and what would be needed for if you're losing or gaining weight
This is such a greeeaattt warm-up for activation right before hitting the heavy weights 🤗🔥
Would you recommend weight lifting + this exercise for a beginner? Honestly I don’t know where to start to gain muscle 🤔
@Pau_Pau_s ... honestly....I need serious guidance.....I’ve got weights at home but just one tho and I don’t know what to do with jt
Warm up....you say? *Blinks rapidly*
Definitely felt the burn! Loved this. Thanks
Thank you soo much for these videos. Just got all my at home equipment 💪🏾
Yes we are still getting out summer bodies at home 😍 Thank you!!! Loved this video ❤️🍑
I have basically been doing this routine with the bands + donkey kick pulses + fire hydrants + sumo squats + weighted hip thrusts + dead lifts... and now my booty is noticeably bigger and rounder. I have been doing this 1-2 times a week for one month now.
This video came at the perfect time! Thanks girl , can’t wait to do these when I get home 🥰😘
Girl! These at home workouts are coming in handy 😆 thanks for the content!
When Annabelle said ABEG!!! I SCREAMED!!! Our good SIS!! Yesss ooooo lollllll 🤣😂 much love from the UK
finna make me a snack when we out of quarantine🤪
No guidance girl you got it... I could watch your videos all day.
THANK YOU SO MUCH ❤️❤️ cannot NOT be consistent no matter what situation I’m in. Stay safe everyone!!
I signed up at our local gym several days before they announced the lockdown. Man, my plans are ruined. 😑 But thanks for this vid tho! Will definitely follow. ❤
Hi Annabelle, I am a 38 years old man. I’ve always been in a decent shape as I go the gym and I am active bit I’ve always had a flat bum. I’ve been doing these for a month combined with squats and deadlifts and I see the improvement already. Thank you so much 🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼🙏🏼
Definitely needed this! BODY GOALSS!!
I'm glad to you posted this. I don't have DB and all that other stuff so this was perfect.
Literally see results and I’ve been doing this for only like 2 weeks. Y’all should really try this. Y’all gotta have the strength and the mindset to push yourself to do this lol.
Did your butt get bigger?
@@sanyuktachapagain4421 it gained a lil but i just started so it’s not gonna grow right away it’ll take time but you also gotta eat right. From the first day till now there a slight difference where I gained a lil.
We need an abs video nexttt😭 i miss the gym so much , thank youuu for making these videos ❤️
Thank you so much for sharing. Your videos are really helping me.
I just got resistance bands and they're so fun! definetly makes the workout better
I've been doing these routinely for 2 weeks so far and I ain't lying the pain and results are reaaall!! Thanks so much for this. Will continue doing this routine for a next two weeks
Ranessa Dockery- Salmon ooo really, how many times a week did you do this
5 days a week. I've seen noticeable improvements.
Ranessa Dockery- Salmon thats good that your seeing results, oh do you mean monday to friday
Wow congrats girl!! Keep up the good work. How's it going for you now??
Thank you so much ❤❤❤
i’m so excited to do this one
This work out is so good 😱❤️
NEEEDED this!!!! Now since i can’t go out to the gym because of this virus :( stay safe!!! 💗 and THANK YOU FOR THIS LOL!
Boo you’re gorgeous! You’ve been a huge motivator for me. I’ve been wondering what you’re current waist and glute measurements are. Because seriously you look amazing!!!
Thank you for my morning band workout! Really enjoyed it and felt a burn
Perfect timing for this
People Keep your faith up!!! GOD BLESS ❤❤ stay safe
Such a good workout for people that aren’t beginners but still haven’t worked there way up to weights!!
I always workout at home so I’m happy asl everyone’s posting home workouts so I can add new exercises 😂
Just what i needed, thank you💕