How To Get A Kardashian Bum

As you probably guessed, I'm not going to tell you to go and get surgery, thats the easy way! And anything thats easy isn't worth doing! So instead I'm going to give you some great exercises and tips on how to get your bum like a Kardashian, the legit way.

Helpful Tips:

• Don't Depend on the 30 Day Squat Challenge

Although this will help and may keep consistency for some people, I don't think its the best way to achieve a nice bum for a start and also maintaining it. Also ask yourself, do you really think it will take only 30 days to make your bum shape and grow to a big enough amount which is very noticeable?

• Change your Training regime

Don't fall into the trap of the same weight, same reps and same sets, make the muscles confused and make them adapt, sometimes try a little bit heavier, sometimes do only 6 reps, sometimes do 12 and sometimes even try 5 sets! Keep your body / bum guessing and growing!

• Don't Arch Your Back to Make it Stick Out!

Sounds silly right? But you've most definitely seen this wether it's in person or pictures. But its actually potentially dangerous. Although it may help your social media likes, you could actually be pushing yourself towards a lordotic posture, a curvature in your lower spine which eventually can cause lots of lower back pain! So be careful. Posture over pictures.

Lordosis (Curved Posture)

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Top 4 Exercises
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SQUATS WITH WEIGHT

Using a weight will increase how much weight you're having push back up therefore making your leg muscles and glutes (bum) work harder! Squats will work the majority if not all major leg muscles for great development.

Tips: Don't let your knees go over your toes, sit back into your heels and push up through your heels keeping your chest up and back straight.

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WALKING LUNGES WITH WEIGHT

Again, lunges will work all major leg muscles with great emphasis on the glutes. The added weight will add more difficulty as well as walking too!

Tips: Get 90 degree angles with both legs, don't let your front knee go over your toe, keep straight back and chest up.

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CABLE GLUTE RAISE

Using a cable machine at a gym plus an ankle strap, this exercise will really focus on just using the glutes to perform this movement focus on the squeeze.

Tips: Hold on to something infront of you, keeps hips straight, keep weight moderate and isolate the glute to perform the movement.

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GLUTE BRIDGE WITH BAR

This exercise will at first feel strange. Keep your shoulder blades on the bench, use a light bar to start off with across your hips. This will focus on your bum and also your pelvic floor muscles

Tips: Don't let your bum touch the floor bottom of the movement, squeeze your bum at the top of the movement and keep your core tight.

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Thankyou for reading this article! I have put up a FREE BUM WORKOUT on our store! Click here to download it!

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Keep Training Mean, Stay Lean!