BUILD STRONG GLUTES, BUILD STRONG FOUNDATIONS 🍑✨

Ladies, glute training isn’t just about looks — it’s about posture, balance, lower body strength, injury prevention, and building a body that moves well and feels powerful.

Here’s how I target my glutes with precision and purpose:
1. Abductors – Activate your glute medius. Sit upright, keep tension, control the movement both out and in. This primes the glutes before lifting heavy.
2. Hip Thrusts – The glute builder. Tuck your chin, drive through your heels, and lock out the hips without arching your back. Full contraction at the top!
3. Elevated Stiff-Leg Deadlifts – Glutes and hamstrings lengthened under tension. Keep your back flat, slight bend in knees, and stretch deep with control.
4. Reverse RDL on Smith Machine – Stability meets isolation. Step back, hinge from the hips, and pull up with glutes. Focus on mind-muscle connection.
5. Frog Pumps – Burnout finisher! Feet together, knees out, drive hips up and squeeze hard. High reps, full tension.
6. Smith Sumo Good Mornings – Glutes and adductors. Wide stance, soft knees, hinge and feel the stretch. Keep the bar tight and core braced.
7. B-Stance Good Mornings – Single-leg emphasis. Front leg does the work, back toe balances. Glutes fire differently here — control is key.
8. Standing Hamstring Curls – Isolation move to finish strong. Focus on squeezing the hamstring, don’t swing. Slow and controlled!

💪 Strong glutes = strong woman. Don’t skip your lower body days. Your future self will thank you.
#GluteWorkout #WomenWhoLift #ProzisShred #GluteActivation #LowerBodyDay #StrongNotSkinny

Waist training during prep and why i do it.

There's always such hit and miss info when it comes to waist training and to be honest i say if it works for you then why not do it? i always get compliments on my tiny waist and here is the reason why---- i waist train 12/13hrs a day, i do not train abs with it on though as i cannot contract the muscles that way.

Here's a more detailed look at why bodybuilders use waist trainers:
Aesthetic Enhancement:
The main reason is to create a more visually appealing physique, particularly for bodybuilding competitions. Waist trainers can help to compress the waist, creating a narrower waistline and a more prominent hourglass shape.
Improving Shoulder-to-Waist-to-Hip Ratio:
This is a key aspect of bodybuilding and physique competition judging, and waist training can help to accentuate this ratio, making the bodybuilder appear more balanced and proportional.
Posture and Core Support:
Waist trainers can offer temporary support to the torso, potentially helping to improve posture and provide some core support. However, relying on waist trainers for posture over extended periods may weaken natural core strength.
Increased Perspiration and Fat Loss:
Some bodybuilders use waist trainers during workouts to increase perspiration and potentially aid in fat loss.
Temporary Waist Reduction:
While not a long-term solution, waist trainers can create a temporary illusion of a smaller waist, which can be helpful in the lead-up to competitions.
Important Considerations:
Not a Long-Term Solution:
Waist trainers do not permanently change the waistline. The effects are temporary and the waist will return to its original size once the trainer is removed.
Potential Health Concerns:
Some individuals may experience discomfort, skin irritation, or other health issues due to prolonged or improper use of waist trainers.
Not a Replacement for Exercise and Diet:
While waist trainers can help with aesthetics, they are not a substitute for a healthy diet and regular exercise to achieve a toned and sculpted physique.