WATCH THE ABS AND BUTT WORKOUT VIDEO

HOW TO COMPLETE THE CIRCUIT

• Do each exercise for 30-45 seconds without any rest.
• Complete 3 rounds.

Get it girls!

RELATED POST: THE FEMALE GUIDE ON HOW TO GET LEAN AND TONED AND NOT BULKY

THE EXERCISES

1. DONKEY KICK CROSS

2. PLANK TUCKS

3. ONE LEG GLUTE BRIDGE

4. ECCENTRIC PUSH UPS

5. LEG LIFT TORSO TWIST

If you like this type of workouts, check out my blog for more or follow me on Instagram. I publish new workouts every week :)

For more workouts, click here or follow me on Instagram where I publish new exercises every Monday :)

And if you really want to train consistently and transform your body, you should know about my 3 Steps to Lean Legs Program. I know that a lot of women prefer a more lean and slim look (myself included), which is why I wanted to design something that will help you get exactly that. 

My Program consists of three parts – Cardio, Resistance Training and Meal Plan. And most importantly, all three steps are designed according to your specific body type! There are three main body types and they all react to workout differently. So if you want to get the best results, you should deffinitely take your body type into account :)

Love Rachael xx

The post Abs and Butt Workout for Women – At Home Workout appeared first on Rachael Attard.

Also, this exercise will target your glutes and not your quads which means it won’t make your thighs bigger. (I know that a lot of women don’t want to grow their thighs and that’s perfectly fine!)

WATCH THE BEST AT HOME BUTT WORKOUT VIDEO

HOW TO COMPLETE THE CIRCUIT

• Do each exercise for 45 seconds (both sides for the 1 sided exercises), without any rest.
• Complete 2-3 rounds.

RELATED POST: HOW TO SLIM DOWN MUSCULAR THIGHS – GET TONED WITHOUT BULKING UP

THE EXERCISES

1. SHOULDER ELEVATED GLUTE BRIDGE

2. STRAIGHT LEG ALTERNATING DONKEY KICKS

3. SINGLE LEG GLUTE BRIDGE

4. ARABESQUE KICKS

Let me know if you have any workout requests or check out my Instagram where I publish new workouts every week :)

And for more booty workout, click here!

Love Rachael xx

If you like this type of training and you want to transform your body, I have something special for you! I’ve created a free 5-day video course which will help you achieve that lean and toned, model like body. All 5 workout videos are completely FREE and you can download them below :)

The post Couch Booty Workout – Best At Home Butt Workout appeared first on Rachael Attard.

I really enjoy doing this type of workouts because they help me tone my butt without adding too much muscle to my legs.

If you tend to bulk up easily in your lower body and you don’t like doing workouts that engage your quads (squats, lunges), I think you’re going to love my perky butt workout :)

For this workout, I decided to use ankle weights to make it a bit more challenging. But if you don’t want to, you can do all the exercises without using ankle weights.

WATCH THE PERKY BUTT WORKOUT VIDEO

HOW TO COMPLETE THE CIRCUIT

• Complete each exercise for 45 seconds (per side if it’s a one sided exercises).
• Do 3 rounds. Feel that burn! 

THE EXERCISES

All donkey kicks variations are great for building booty without growing your thighs!

I know that a lot of women are told they have to do squats and lunges if they want to build their booty. But I also know that those exercises will target your quads and make your thighs bigger.

Some women want to build their thighs and some don’t. And that’s perfectly fine! You just need to find a routine that works for you :)

Let me know if you try this workout!

For more workouts, click here or follow me on Instagram :)

STARTING WITH MY 3 STEPS TO LEAN LEGS PROGRAM

And if you want to transform your body and look and feel your best, you should know about my 3 Steps to Lean Legs Program. I designed it to help you get slim and toned legs and a perky round bottom. Additional booty workouts are included ;)

My 3 Steps to Lean Legs Program consists of three parts – Cardio, Resistance Training and Meal Plan. And most importantly, all three steps are designed according to your specific body type which means you are going to get the best possible results :)

Also, for the second part of my Program – Resistance Training, I now have FULL-LENGTH videos you can follow from warm up to cool down. Let’s train together! 

To find out more about my FULL-LENGTH VIDEOS, follow this link: 

https://www.rachaelattard.com/lean-legs-video-course/

Love Rachael xx

The post Perky Butt Workout appeared first on Rachael Attard.

Everyone can get a bigger booty but is it possible to get a bigger butt in just one week?

Yes and I’ll share with you guys my secret on how to do it :)

HOW TO GET A BIGGER BUTT IN A WEEK – FOLLOW THESE 3 SIMPLE STEPS 

As long as you go about things the right way, you can get a bigger butt in just one week. And believe it or not, getting a bigger butt in 7 days doesn’t include squats!

This process can be broken down in three simple steps:

STEP 1: KNOW YOUR BODY TYPE

I talk a lot about body types and for a really good reason: your body type influences how you put on muscle, how much body fat your body naturally tends to store, and the types of exercises you actually need. 

If you naturally store a lot of muscle / fat in your lower body, you will need to do different exercises to someone who struggles to put on muscle. 

If you aren’t sure about your body type, I have a special Quiz that will help you determine your body type in just 2 minutes and it’s completely free. Plus you’ll get some workout and diet tips for your body type after! :) 

STEP 2: TARGET THE RIGHT MUSCLES

Let’s talk about glutes. 

Your butt consists of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. When you have strong glute muscles, you have a nice, round butt. But if the glutes are weak, your butt won’t have that Kardashian vibe. 

When looking to get a bigger butt in a week, you’ll want to focus on training all those three of these muscles. 

So which are the best workouts that will target your glutes?

Squats? Lunges? Well, neither actually!

Squats, lunges, and other traditional “butt” exercises target your glutes. But they also work out the surrounding muscle groups including your quadriceps and hamstrings. This often means that you will build your entire lower body and it can cause bulkiness in your legs.

This can be fine if you are the ectomorph body type that doesn’t put on muscle fast. But if you’re an endomorph or mesomorph, you’ll want to find exercises that target your glutes specifically. 

Here are some of my favourite butt workouts that will work your glutes from various angles without bulking up your quads and hamstrings:

• Booty workout – Build your butt and not your quads
• Bubble butt workout – No squats
• Booty workout for women – grow your butt, not your thighs
• Quick booty workout – For a perky bottom

SPICE THINGS UP BY MAKING YOUR OWN CIRCUIT

It never hurts to vary up your workout. And sometimes, doing the same routine over and over again gets b-o-r-i-n-g!

If you feel up to it, create your own circuit training session with these glute-only exercises:

• Donkey kicks
• Rainbow donkey kicks
• Straight leg donkey kicks
• Bird dog
• Glute bridge
• Glute bridge pulses
• Single leg glute bridges
• Fire hydrants
• Donkey kick cross
• Standing donkey kick extensions
• Donkey kick pulses
• Standing kickbacks with resistance bands
• Standing back leg lifts

Choose 5-6 of these exercises and do each one for 45 seconds to 1 minute. Make sure to do single leg workouts on one leg first before moving to the other leg. This will make the workout tougher and more effective.

For best results, you’ll want to repeat your circuit 2-3 times. No rest! And to make it even more challenging and get results faster, you can always add ankle weights or resistance bands, especially if you are an ectomorph!

STEP 3: MAKE SURE YOU’RE EATING RIGHT 

When you’re looking to get a bigger bum as fast as possible, it’s natural to think that working out is all you need to do. But those workouts won’t be as effective as you want them to be if you’re not eating right.

And there’s more to eating right than just counting calories. 

EAT MORE PROTEIN

Your muscles need protein to grow, develop, and repair after working out.

So if you want to grow your booty, you’ll want to eat more lean protein. 

Now, I’m not saying rush to the store and pick up as many protein bars as you can find. Instead, look for unprocessed natural lean proteins:

• Cottage cheese
• Chicken and poultry 
• Salmon
• Beans
• Tuna
• Soya nuts
• Eggs
• Lean beef

By staying away from processed protein sources, you’re giving your body the tools it needs to build muscle. 

DITCH THE BAD STUFF

I’m really not a fan of processed foods. They’re full of sugar, sodium and often leave you feeling bloated. 

Cut them out. Get rid of processed foods, avoid drinking alcohol, and eat foods that are high in protein. Eat clean whenever possible. 

And if you keep avoiding those things, you’ll keep progressing in the long-run. Think of it this way: the healthier you are on the inside, the easier it will be for your body to look great on the outside.

And as a bonus, you’ll feel better. And when you feel better, you’ll be able to keep pushing yourself to reach your goals and get the body you’ve wanted for so long. 

IS IT POSSIBLE TO GET A BIGGER BUTT IN A WEEK?

Absolutely yes. You just need to be dedicated. 

• Learn your body type – Some body types will find it easier to build a perky butt in just one week
• Target your glutes specifically –  Focus on butt workouts that will work your glutes from various angles
• Change your diet – Eat plenty of lean protein and avoid processed foods, sugar, alcohol, and carbs. 

If you stick to this, you’ll get that perfect butt in no time :)

REACH YOUR FITNESS GOALS WITH MY 3 STEPS TO LEAN LEGS PROGRAM

And you want to transform your booty and even your whole body, you should know about my 3 Steps to Lean Legs Program. I designed it to help you get the legs you’ve always wanted – lean and toned with a roudn perky bottom!

My 3 Steps to Lean Legs Program consists of three parts – Cardio, Resistance Training and Meal Plan. And most importantly, all three steps are designed according to your specific body type which means you are going to get the best possible results :)

Also, for the second part of my Program – Resistance Training, I now have FULL-LENGT videos you can follow from warm up to cool down. Let’s train together! 

To find out more about my FULL-LENGTH VIDEOS, follow this link: 

https://www.rachaelattard.com/lean-legs-video-course/

Love Rachael xx

The post How to Get a Bigger Butt in One Week (Without Bulking up Your Quads) appeared first on Rachael Attard.

This workout will target your booty but without targeting your quads. So if one of your fitness goals is to tone your butt without making your thighs bigger, you will love this workout. :)

And if you’re looking for a quick and effective ab workout, this one does the job perfectly.

But as I always like to remind you guys, if you really want to get those abs and get rid of the belly fat, you need to adjust your diet. Read more about it here.

Hope you like this workout! :)

HOW TO COMPLETE THE CIRCUIT

• Complete each exercise for 30-45 seconds with no rest
• Do 3 rounds in total
• And don’t forget to do both sides if it’s a one sided exercise.

WATCH THE BUTT AND AB WORKOUT VIDEO

1. SNGLE LEG V UP

2. SUPERMAN WITH HEEL TAPS

3. OBLIQUE LIFTS

4. FROGGER GLUTE BRIDGE WITH RESISTANCE BAND

5. BEAR CRAWL + KNEE TAP COMBO

If you liked this workout you might also want to check out my 3 Steps to Lean Legs Program. It’s designed to help you achieve lean and toned legs without making them bulky. But it also has FULL bodyweight workouts that will help you tone all over.

My program also has a complete 8-week meal plan. This way you’ll be sure you’re eating healthy while you’re working out :)

And there are 3 different versions of my program, one for each body type. There are three body types and they all lose weight and build muscle differently. So if you want to get the best results, I highly recommend you to train and eat according to your body type!

If you are not sure which about your body type I have a special quiz you can take :)

It will help you figure out your body type in just two minutes and it’s completely free!

Love Rachael Xx

The post Butt and Ab Workout appeared first on Rachael Attard.

I wanted to show you some of my favourite exercises to build a bubble butt, without doing squats. 

I know that a lot of women are told to do squats and lunges if they want to build their booty. But I also know that those exercises will target your quads (muscle at the front of your thigh) and can make your thighs bigger. And a lot of us don’t want that!

If you want to get a bubble butt without making your thighs bigger, there are plenty of other workouts you can do. Like these ones here!

Enjoy! :)

WATCH THE BUBBLE BUTT WORKOUT VIDEO

HOW TO COMPLETE THE CIRCUIT

• Do each exercise for 45 seconds (don’t forget to do each side if it’s a one sided exercise).
• Complete 2-3 rounds.

THE EXERCISES

1. DONKEY KICK CROSS

2. KNEE TO NOSE DONKEY KICK

3. DONKEY KICK PULSES

4. GLUTE BRIDGE WITH RESISTANCE BANDS

5. STANDING KICKBACKS WITH RESISTANCE BANDS

Hope you liked this workout! If you want to see more workouts like this, you can find them here.

I should also mention my 3 Steps To Lean Legs Program which is designed to help you get lean and toned legs.

So if you like this style of training that gives you a toned look without making you bulky, my program might be perfect for you :)

Love Rachael Xx

The post Bubble Butt Workout appeared first on Rachael Attard.