(Daily Mail) A personal trainer has revealed the three exercises that helped her dramatically grow her glutes in just two weeks.
Crystal Gilmore, 24, from Texas, is known as @theofficialcrysfit on TikTok, where she shares her meal guides and workout plans with her nearly 25,000 followers.
The content creator went viral this month after demonstrating how she transformed her buttocks by adding a few additional moves to her workout routine.
‘Ladies, let me show you how I grew my glutes in two weeks. All I did was add three different exercises,’ she explained at the start of the video.
Personal trainer Crystal Gilmore, 24, from Texas, is known as @theofficialcrysfit on TikTok, where she shares her meal guides and workout plans with her nearly 25,000 followers
The content creator went viral this month after demonstrating how she transformed her buttocks by adding a few additional moves to her workout routine. She is pictured before (L) and after (R)
Gilmore started with a series of barbell hip thrusts with two 45-pound plates on each side of the bar. A standard barbell also weighs 45 pounds, which means she was lifting a total of 225 pounds.
‘You must go heavy here. If you can’t do two plates, do what you can do for a minimum of 15 reps,’ she advised ‘And switch it up. Do pulses in between.’
The fitness guru then moved onto single-leg dumbbell hip thrusts to make sure her glutes were relatively close in size.
‘It’s so important to do isolations when you’re exercising to make sure one leg isn’t bigger than the other,’ she said.
Gilmore concluded her video with a series of frog pumps – a highly effective bodyweight exercise.
‘This one is crazy,’ she told viewers.
She began by laying on her back with the soles of her feet resting on the weight bench that was in front of her. She then splayed her knees and thrust her hips upwards.
Gilmore noted that you should be ‘making sure your heels are on the bench and you’re rounding your spine on the way down.’
@theofficialcrysfitAdding these exercises into my glute focused leg days have been a game changer so I wanted to share then with you 💗👏🏾 but if you skip meals just throw the whole workout away… Ask me questions down below⬇️♬ original sound – Crystal Gilmore
Gilmore started with a series of barbell hip thrusts with two 45-pound plates on each side of the bar – a total weight of 225 pounds
The fitness guru then moved onto single-leg dumbbell hip thrusts to make sure her glutes were relatively close in size
