Butt exercises

Squat for abig butt

What Every Women Should Know About The Squat

Trying to workout in a gym on monday is the worse day ever. Especially the dumbbell area it’s total chaos. Guys working chest and arms fighting over the mirror. Most of them big upper bodies and no legs. The sad thing is if you check the leg section it’s always empty. But things are changing girls are squatting more than guys. What every women should know about the squat is that it’s the most complete exercise if you do it right.

What  Every Women Should Know About The Squat

I shot this tutorial video with JamCore girl Brooke Mora to give you an insight on how to squat properly to get a great butt.

There is many ways to squat, but the best one if you looking to improve your butt is to be able to isolate your butt to do the work.

First and foremost you need to know that different stance will work different parts of the legs and butt. I’m going to make this as simple as possible for you to understand.

Stance one:  Hip Width

Overall this stance will work your legs and your butt at a percentage of 50/50

Stance two: Wide Stance toes pointing out:

This is what you looking for girls if you want to target your butt as well as your inner thigh. But make sure you go slightly below parallel.

Close Stance:

Will target mainly your front thigh.

Sets and reps scheme:

Well honestly from all the trials we did, medium to heavy weight at 12-15 even sometimes 20 reps will do the trick. As far as sets 4- 5 sets is plenty.

Whats important is not the weight as a matter fact, but the ability to isolate and work slow and focus. Also super setting 4 exercises or so will truly get you great results.

Below is the Video I shot with Brooke More to give you a deeper insight on how to squat like a queen.

Enjoy the workout and make sure you keep your form. In the mean time please share this blog with your friends and if you have any questions feel free to email me at jamo@jamcoretraining.com

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women’s Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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4 Outdoor Exercises You Should Do After a RUN

4 Outdoor Exercises You Should Do After a RUN

Today I would like to share with you 4 outdoor exercises you should do after a run. Many people love running but after their run usually they can’t figure out what to do as far as exercises so they end up going home and have a shower and end it. Exercising after a run following a well designed routine can help you tremendously not only lose weight but also get toned much faster.

I asked my dear friend Jacquelyn Umof to come up with a routine to help with your training after your run.

We put together these 4 great exercises so here they are:

Exercise one: Body push up 3- 4 sets x 30 sec or 12- 15 reps

Get into a plank position and again you can do these off a ledge or the floor and by keeping a tight midsection lower your body up and keeping a straight line.

Exercise two: Body Weight Squats Or Squat Jumps 3- 4 sets x 30 sec or 12- 15 reps

Again here is you can’t do Squat jumps just do squats, make sure you keep your knees in line with your toes and while driving your body up drive through the heels and not the knees.

Exercise three : Leg Tucks 3- 4 sets x 30 sec or 20-40 reps

Sit at the end of the ledge hands behind your back, knees together heels together and bring your knees towards your chest.

Exercise four: Step Up kick back 3- 4 sets x 30 sec or 12-15 reps

I love this exercise because not only it works your legs to get them toned, but it also work your butt.

Here is the Video of all four exercises.

Enjoy the workout and make sure you keep your form. In the mean time please share this blog with your friends and if you have any questions feel free to email me at jamo@jamcoretraining.com

About Me: My name is Jamo Nezzar I’m the Ceo of JamCore Training and creator of the popular New Me System Women Program. I’m here to help you get in the best shape of your life by providing you with the right tools that teaches you how to do it. 

Please Click here to subscribe to my mailing list for all future updates

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