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We’ve been told that “sitting is the new smoking”…

I don’t know if I would go that far, but most of us could do with moving around a wee bit more during the day.

One problem caused by sitting on the assimus all day is quad dominance.

This is when your glutes get lazy and your quads wind up doing all the work.

Eventually this problem gets worse preventing your glutes from working on exercises such as squats, lunges, etc.

The front of your thighs (aka your quads) wind up doing almost all of the work for every lower body movement. So…

The quads become stronger and the glutes don’t fire at all.

The solution…

Perform glute exercises that take the quads out of the equation.

Hip bridges are great for this. But…

To really fire up those glutes you’ll need to throw some extra resistance into the mix.

Dumbbells and barbells have their place, but kettlebells do an incredible job.

If you’ve never tried using a kettlebell, I totally recommend it…

Take the kettlebell swing exercise, for example…

It burns more calories than running and it also a fantastic butt exercise.

It’s a win-win. Plus…

It also strengthens up a lot of the muscles that become weak from sitting too much.

Best part is that it barely involves the quads.

This is perfect if you want to shape your glutes without adding size to your thighs.

The only problem…

I see a lot of people balls this exercise up and we can’t have that now, can we?! So…

Here’a a wee video I recorded a while taking you through the exercise and pointing out the most common errors I see.

Check it out…

The kettlebell swing is just one aspect of kettlebell training…

If you were forced to choose one piece of workout equipment, you would struggle to beat the kettlebell.

Chris Lopez and Rusty Moore have created a Kettlebell Home Workout course that requires just one-single kettlebell.

This a 3-month program aimed specifically at torching body fat while increasing strength and muscle definition without excess bulk.

This was just released in the Fall of 2020.

Visual Impact Kettlebells

If you are training from home, this course gets my highest recommendation.

Cheerio for now,

Coach Gavin


Gavin Walsh
Gavin Walsh

A British fitness and fat loss magician that helps men and women lose the jelly from their belly pronto. Gavin is the head coach here at Body Fixers and has been featured in the likes of Men's Health, Women's Health and Men's Fitness, as well appearing on British TV several times with delightful nuggets of fitness and fat loss wisdom.

    3 replies to "How To Get A Toned Booty (Without BIG Thighs)"

    • Monica Elton

      Great tips on technique for using the kettlebells. Very simple explanations make it easy to follow and understand. Thank you Gavin!

    • Cindi

      What weight should the kettle ball be? Great video!

      • Gavin Walsh

        For women, I recommend starting with an 8-12kg and then progressing to a 16kg+. If it’s too light, it won’t swing “naturally” like a pendulum and that’s when other silly errors like holding it with your arms come into play.

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