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red pvc pants

targeting the booty

My lower body workout yesterday must have been much better than the lower body workout I attempted last week. After last week's workout my thighs were sore for days. But I wasn't trying to work out my thighs. My thighs are already muscular from pole and exotic dance. But today (after yesterday's workout) my glutes feel like rocks - so I know they finally got a workout! Pole works the glutes but not enough to make them sore like this. So I like that I finally targeted that area.

I don't have time to go to the gym so I'm doing a home workout using exercises I found on google. This is only supposed to be to keep me strong until I'm allowed to pole dance again. But it would be really nice if I could find some way to fit both pole dancing AND lower body work outs into my schedule.


How far apart you put your feet (as well as muscle intelligence) significantly affects which muscles get used for squats. Wider = more butt and lifting with butt is counter intuitive for many people. If you're trying to hit more glutes try widening your stance and starting from being seated on a low chair/bench so you can focus on trying to lift with your butt without having to worry about falling over. note: this can increase the size of your butt pretty quickly and is usually done by power lifters not figure models.

By doing short, intense, high-resistance workouts and rotating muscle groups you can get away with as little as 5minutes/day and still build/maintain quite a bit of muscle.