{"id":12453,"date":"2024-11-20T02:34:30","date_gmt":"2024-11-19T19:34:30","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=12453"},"modified":"2024-11-20T02:34:30","modified_gmt":"2024-11-19T19:34:30","slug":"dana-linn-baileys-tips-to-sculpting-upper-glutes-with-the-abductor-machine","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=12453","title":{"rendered":"Dana Linn Bailey\u2019s Tips to Sculpting Upper Glutes with the Abductor Machine"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>Danalinn Bailey was a highly successful IFBB pro during her active career, amassing numerous trophies including the hallowed <a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/ifbb\/new-olympia-champion-dana-linn-bailey\/\" target=\"_blank\" rel=\"noopener\">first place for women\u2019s physique at the 2013 Olympia<\/a>. Now the bodybuilder and coach is empowering women with her own brand of fitness, and in a recent Instagram post has provided a brilliant tip on how to build your upper glutes using an abductor machine leading to a \u201ctop shelf\u201d booty.<\/p>\n<p>Bailey points out via Instagram that \u201cevery girl\u201d is trying to work on the upper glute, also known as the \u201ctop shelf of your glute,\u201d but using the abductor machine in the traditional way is not a great way to achieve this. Instead, she has a hack, so here\u2019s how to try it for yourself.<\/p>\n<h2>How to Target Your Upper Glutes with the Abductor Machine<\/h2>\n<p>\u201cNow, normally you do these, you\u2019re sitting down, you know a lot of people are leaning forward, upright, I think they\u2019re all great positions, I like moving around, but that\u2019s targeting your glute max,\u201d says the confidence building coach. The gluteus maximus is the round muscle that we know more fondly as the cheek area, and gives that round, fuller look to the booty.<\/p>\n<p>\u201cIf I wanna hit the upper glutes, we\u2019re not gonna sit,\u201d explains Bailey. Instead, she elevates herself so that she is a good few inches above and parallel to the seat. Bailey then shifts her feet upwards so that they are on the closest peg, keeping her knees against the inside of the pad. The buff beauty leans against the backrest for support. \u201cLighten the load,\u201d advises Bailey, explaining that you will need to be working with a lower weight because this variation of the abductor is \u201cso much harder.\u201d<\/p>\n<p>Building your upper glutes, top shelf, or more scientifically named gluteus medius is essential for physique competitors, or those who want to look bootylicious on the beach. Aim for three sets in the 8-to-12-rep range for hypertrophy, and remember, as Bailey demonstrates, this move is more intense than regular abductor reps, so be sure to increase the weight steadily.<\/p>\n<p><strong>For more firm tips follow Dana Linn Bailey on <a href=\"https:\/\/www.instagram.com\/danalinnbailey\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a><\/strong><\/p>\n<\/p><\/div>\n<p><script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><br \/>\n<br \/><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/www.muscleandfitness.com\/workouts\/workout-tips\/dana-linn-baileys-tips-to-sculpting-upper-glutes-with-the-abductor-machine\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Danalinn Bailey was a highly successful IFBB pro during her active career, amassing numerous trophies including the hallowed first place for women\u2019s physique at the 2013 Olympia. Now the bodybuilder and coach is empowering women with her own brand of fitness, and in a recent Instagram post has provided a brilliant tip on how to &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-12453","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12453","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=12453"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/12453\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=12453"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=12453"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=12453"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}