FITNESS – BUILD-A-BUTT, WITH ANTHONY GARCIA

FITNESS – BUILD-A-BUTT, WITH ANTHONY GARCIA

SARAH JANE YOUNG, FITNESS BLOGGER, POST-PARTUM FITNESS, ANTHONY GARCIA, BPM FITNESS, MELBOURNE PT, MUMMY FITNESS, BUILD-A-BUTT, BOOTY EXERCISES, MURRAY PLAYER, PLAYERS GROUP TRAINING, PLAYERS GYM ELSTERNWICK

FITNESS – BUILD-A-BUTT, WITH ANTHONY GARCIA >

We’re all guilty of exaggerating to clarify every now and again, DUH. However, when I say Anthony Garcia is one of the BEST humans on the face of this earth, I mean it. Every. Last. Letter. I’ve known Anthony for about 4.5 years, and in this time he’s not only helped get me back into shape (physically & mentally) after two pregnancies, he’s become a great friend. It goes without saying that the last 13 months have been totally shithouse for us. I’ve experienced self-loathing at times, as well as body blame and shame for losing Charlotte. I’ve been on fertility drugs since March 2017 and fluctuated 6kg – here, there and everywhere. In November after my last IVF egg collection, I desperately needed CHANGE. I needed to connect with the old SJ, I needed to get strong and focus on learning to love again, as we work towards our rainbow. So, I slowly stopped making excuses, starting fuelling my body with the good stuff and… Called Anthony! Number one on the TO-DO list: BUILD ME A BUTT, PLOISE! 

*DISCLAIMER* : social media seems to attract a lot of people who claim to be experts of anything and everything, well, not me. I’m just an expert at being me and sharing bits and pieces of my journey along the way. This is why I’ve teamed-up with Anthony Garcia and Murray Player, because they ARE EXPERTS. Cheers and thanks.

SARAH JANE YOUNG, FITNESS BLOGGER, POST-PARTUM FITNESS, ANTHONY GARCIA, BPM FITNESS, MELBOURNE PT, MUMMY FITNESS, BUILD-A-BUTT, BOOTY EXERCISES, MURRAY PLAYER, PLAYERS GROUP TRAINING, PLAYERS GYM ELSTERNWICK

BUILD-A-BUTT AKA, BARBELL GLUTE BRIDGES 

By Anthony Garcia


What muscles are used in a glute bridge? Although the glute bridge is effectively a glute-toning exercise (BUILDING A BUTT, as SJ calls it!), it also works the rest of your core. This includes: your rectus abdominus, erector spinae, hamstrings and adductors (inner thighs). AKA, all the bits you want to tone!

How best to train glutes: If you’re hip thrusting more weight than you can do squatting, you’re doing something wrong! It’s important that the right muscles are doing the work – for maximum gain/goals and to avoid injury. Due to the loading that the bar on the hip provides, you really need to take this slowly on the way down. SJ has asked for a post-partum fitness focus, so you need to keep in mind your body is still repairing and rebuilding itself. Many women experience Diastasis Recti (abdominal separation during pregnancy), so also ensure your health care practitioner has cleared you before you attempt any form of exercise.

EXERCISE STEPS // { aim for 10 reps & a weight just above your bodyweight, or whatever feels comfortable. SJ went less due to a sore lower-back. This can also be done on the floor with dumb bells } 

STEPS >

STEP ONE: knees bent, feet flat, and either shoulders pressing into the ground, or elevated and pressing into the bench. Your weight will be supported by your upper-back, and driving through your heels. Then, engage your core (refer to SJ in the image)

STEP TWO: lift your hips off the ground until your knees, hips and shoulders form a straight line (ideally you will have someone spotting you, or use a mirror/phone!)

STEP THREE: hold bridge position for a few seconds before lowering your hips and glutes back down to the floor, then repeat. Ensure you are maintaining an engaged core and focussing on going slow on the way down for maximum gain

*You can do this barbell exercise alone, I would just suggest this is done on the floor for safety reasons. Another good add-on is the BUTT LIFT BRIDGE, done on the floor with no weights. Combine these two to work towards a BEAUTIFUL BOOTY!

SARAH JANE YOUNG, FITNESS BLOGGER, POST-PARTUM FITNESS, ANTHONY GARCIA, BPM FITNESS, MELBOURNE PT, MUMMY FITNESS, BUILD-A-BUTT, BOOTY EXERCISES, MURRAY PLAYER, PLAYERS GROUP TRAINING, PLAYERS GYM ELSTERNWICK

SARAH JANE YOUNG, FITNESS BLOGGER, POST-PARTUM FITNESS, ANTHONY GARCIA, BPM FITNESS, MELBOURNE PT, MUMMY FITNESS, BUILD-A-BUTT, BOOTY EXERCISES, MURRAY PLAYER, PLAYERS GROUP TRAINING, PLAYERS GYM ELSTERNWICK

Anthony Garcia – Manager & Head Trainer at BPM Fitness Studio { 376 Hampton Street, Hampton }, anthonygarciapt@gmail.com / @anthonygarciapt

  • FISAF: Certified International Professional Standards – Federation of International Sports, Aerobics and Fitness
  • Certificate 3 and 4 in Fitness to qualify as a Group Instructor & Personal Trainer
  • Advanced Diploma Sports and Exercise Nutritional Advising
  • Boxing Level 2 Instructor
  • Level 1 Kettlebell Instructor
  • Level 2 Spin Instructor
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