Gaining Muscle the Girly Way 💅💅
BY JEN WIDERSTROM
Unlike with losing fat—where you can’t exactly target the areas you’re trying to trim—you can spot train for muscle shaping. Building up certain body parts is a matter of working those muscles to total fatigue so they break down and rebuild better.
For the booty, I always recommend 3 to 4 rounds of 15-20x per set of Active Clams - HERE, Weighted Walking Lunges- HERE, and Weighted Glute Bridges - HERE. For the Bridges, sit on the floor with your back against a weight bench or couch (knees bent and feet flat), holding dumbbells or barbell in both hands so the handles rest atop your hip crease; press hips up until your torso is parallel to the floor and your upper back is resting on the bench.
For lifting your chest, you’ll want to zero in on some Rear Lateral Flys - HERE along with Chest Presses using an inclined bench/couch instead of a flat one - HERE. Aim for doing 3 to 4 rounds again of 15-25 reps with enough weight so that those last reps are tough to do—embrace the struggle and watch your body change!
– Jen Widerstrom, Founder
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