Guys love it and Girls want it… Attaining these two is the holy grail of body composition for most female gym go-ers! But trying to achieve both usually results in doing 1000 glute bridges a day and countless sit up variations – don’t get me wrong, glute bridging does help but its no where near enough to develop the butt they want. There is one particular workout they usually don’t do that will help develop the legs, in particular the glutes & hamstrings, and reduce fat on the abs – Sprinting.
Looking at the female sprinters physique they have both a big ass and a flat stomach! Sprinting helps you build and define the glutes, hamstrings, and quads, while at the same time burning off the fat layers that hide the muscles underneath. Granted some sprinters look more muscular than some women might like but some key points can be take from their training regimes.
Think of the exertion placed on the legs trying to propel the body forward as fast as possible during sprinting, now times that but the number of strides it takes to complete 100m – thats a lot of reps & a heck of a lot tension!! All that tension adds to a rounder, fuller ass!! At the same time that tension is being applied to the abdomen but I believe the real benefit for fat loss comes from the enhanced insulin sensitivity you get from sprinting.
Do 6 sets of 45 second all-out, balls to the wall, as hard as you can sprints with 3-4 minutes of rest after each one. Do this twice a week for a month and without a doubt you will see some changes in your abs and ass!