I’ve been through Nova Scotia, Sydney to Halifax
I’ll never take any pictures
‘Cause I know I’ll just be right backthis song is like a light switch with my tear ducts
Such a favorite. Gah.
One of my biggest pet-peeves is when nonblack ppl (especially nonblack poc) completely ignore that there are black ppl of pretty much every ethnicity/culture. Like there are black latinxs, black Asians, black Jews, etc…So if you are complaining about the hyper visibility of black ppl by saying “but what about my ppl”, remember when you say “my ppl” some of those ppl are black too and most likely they are treated like shit within their culture as well.
Augsburg, Bayern, Germany ‘Fuggerei’
photography by cityhopper2
Basic Stretches for Tight Hips from Popsugar
these are great if you (like me) get hip flexor pain when you run! (feels like hip/lower back soreness.) i run through a couple of these when I get back from a run and my muscles are all warm and it really really helps.
What I used to do at home was the following:
30 knee crunches
20 leg raises
30 flutter kicks
60 sec plank
30 cross crunches
20 cycling cross crunches
20 heel touches
20 supermenThis is one round so try to repeat this 3 times and rest 15 seconds after each exercise(you can do these anywhere you want! not only at home)
Barbell/dumbbell exercises - These are what you need to do with heavy weight if you want to make your butt BIGGER. Everything else will help make your butt rounder and firmer, but will not add significant size.
- romanian deadlifts
- squats (really deep, feet wide and pointed out, knees pointed out too)
- bulgarian split squats
- barbell glute bridges/hip thrusts
- high step ups
Cardio/plyometrics - This stuff is great for shaping your butt while challenging your heart at the same time.
- hill sprints
- squat jumps
- dynamic step ups
- lunge jumps
- box jumps
- plyo step ups
- lateral box jumps
- lateral box shuffles
- lateral bounding
- Brazil Butt Lift - the “bum bum” workout
- kneeling jump squats - these are on my “to try” list for when I’m stronger
Bodyweight exercises - I do these when I don’t have access to a gym. You can make these more challenging by holding heavy stuff like gallon jugs full of water.
- glute bridges (try single leg)
- hip thrusts (try single leg)
- pistol squats (there are hard!)
- single leg deadlifts
- glute ham raises (you’ll need something or someone to hold your feet)
- lunges (reverse, walking, etc.)
- bulgarian split squat
- high step ups
Other:
- seated band abduction
- stability ball back extensions
- monster & sumo walks
- butt blaster (hip extension) machine
- hip abduction machine - lean forward with butt lifted to target upper & outer glutes, see 4:25 on this video
First part from physicalphoenix
Workout links:
How to get a perfect butt workout tutorial
10 minute booty shaking waist workout
What make you bootyful butt challenge
POP Pilates: Beyonce bootylicious Bum butt Badonkadonk Bonanza
Traditional Chinese hanfu | Tang dynasty fashion | Clothes by 宴山亭汉服.