I’m a PT – here’s how the LBB workout is your weight-loss weapon and secret to Kim Kardashian glutes
WE’VE ALL heard about HIIT workouts, CrossFit classes, and Pilates, but the latest workout is being followed by the experts themselves—because it’s backed by science.
The LBB – aka Lower Body Burn (not to be confused with the LBD aka Little Black Dress) – promises you results without having to shell out hundreds of pounds for classes that invariably fill up in seconds are.
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In the last 10 years there has been a huge increase in women who have overcome their fear of weight and have incorporated resistance and strength training into their workouts.
And with curvy figures — think the Kardashians and Nicki Minaj — trending, Google searches for ways to build a bigger butt have skyrocketed.
“I tell my clients, ‘Try a session and by the end you’ll understand why it’s different than regular training, because you’ll feel the difference,'” says Cecilia Harris, trainer and co-founder of fitness app RWL Personal Trainer for celebrities like Frankie Bridge and Lucy Mecklenburgh.
Charmed? Here’s how your bottom half could be the key to peak fitness and weight loss success…
What is it?
LBB training, as the name suggests, is all about focusing attention on the lower body – specifically the butt, thighs, and lower legs.
So say goodbye to push-ups, burpees and bicep curls and hello to squats, lunges, glute bridges and — fingers crossed — a butt that might rival Kim K’s.
“The LBB is designed to allow you to repeatedly engage the lower body muscles and perform as many different compound movements as possible, ideally with weights,” explains Cecilia.
“Compound movements are simply exercises that engage more than one muscle at a time.
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“For example, a squat engages the quadriceps, hamstrings, calves, and glutes. With LBB training, the exercises engage multiple lower body muscles.”
Why the LBB works
But why does this lower-body focus produce such impressive results?
“It all depends on the size of the muscles you’re working,” says Kevin Abel, physical therapist, strength and conditioning specialist, and clinical director of Athletica Health.
“When I plan strength training for elite athletes, I always start with the lower limbs, regardless of the sport.
“That’s because the large muscle groups in the legs are larger than in the upper body, so there’s a lot more potential for change.”
“Bigger muscles mean greater metabolic demand to drive change.
“Basically, if your goal is weight loss, using these muscle groups requires more calorie burn than smaller muscles, which means you’ll lose more fat.”
“And if your goal is to build muscle or get leaner, then focusing on bigger muscles in your lower body gives you more potential for change because you’re building bigger muscles while burning body fat.”
Research from the University of Kentucky Colleges of Medicine and Health Sciences shows that the size of our muscles affects our long-term health and body fat, as larger muscles require more energy, meaning our muscles continue to do so even when we’re not move burn calories.
The bigger the muscles, the more calories we burn.
Turns out Kim K was up to something by tightening her infamous buns!
Take your time
If you’re worried about finding time for LBB, don’t worry.
“Just 25 minutes is enough to really reap the benefits of this type of exercise,” says Cecilia.
“It doesn’t sound like a lot of time, but when you spend your training time focusing on one area of the body, it’s tough! I would recommend doing an LBB workout three times a week.
“That way you have a rest day between each session, giving your lower body muscles time to recover.
“Anytime on those rest days, you could fit in an upper body workout, a run or walk, a yoga class, or just a nice stretch.”
But don’t be intimidated – just one LBB workout a week will get your muscles going!
The workout
Always warm up before you start exercising – do stretching exercises or go for a brisk five-minute walk.
“If you’re a beginner, start with a no-weight LBB workout.
“But if you’re at an intermediate level, you should use weights for maximum results,” says Cecilia.
You don’t necessarily need dumbbells though — bottles of water, cans of beans, or bags of rice work just as well.
Grabbed weights and warmed up? Perform 20 repetitions of each of the following exercises, resting 25 seconds between movements.
For single-leg moves, perform 20 reps on each leg before moving on to the next.
Prepare to work the LBB circuit three times in one session.
Wide to narrow squats
Hold a weight in front of you, arms bent at chest height, legs hip-width apart, bend both knees, and rock your butt back and down.
As you begin to stand, bring your left foot close to your right foot and bend your knees into a narrow squat.
Then stand up and step your right foot wide out into a normal squat.
Alternate lunges
Stand with a weight in each hand and arms at your sides. Step forward with your left foot and bend your right knee to lunge.
Switch off your left foot and bring it back to a standing position. Repeat on the other side.
glute bridge
First, lie on your back and place your feet flat on the floor. Place a weight on your pelvis, in line with your hip points, and support it with your hands.
Push yourself into your heels and lift your butt off the floor while tightening your glutes. Gently lower it back down.
Split squats
Start standing, then lift your left foot and place it on a bench, chair, or sofa behind you.
From here, bend your knees to lunge with your back foot still elevated. Then get up and get up again.
deadlift
Start standing, holding a weight in each hand and arms extended. From here, bend your hips by bringing your chest and weights down and keeping your legs straight.
Once you reach your extreme point, bring your body back to the starting position.
suitcase squats
Start with your feet hip-width apart and hold a weight in each hand by your sides.
Bend your knees and move your butt back and down into a squat. Push the floor away and tighten your glutes to get back up.
Side lunge
Start with feet hip-width apart, then lift your left foot and take a wide step to the left, bending your left knee and keeping your right leg straight.
From here, push off your left foot and come back to a standing position.
frog squats
Start with your feet wide apart. Bend your knees and squat down as low as you can.
Bring your palms together and press your elbows against your knees.
From here, lean forward, lower your head, and lift your butt. Then reverse back to the bottom position.