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 one experts themselves are following – because it’s backed by science.
The LBB –AKA Lower Body Burn (not to be confused with the LBD, AKA Little Black Dress!) – promises to get you results without the need to fork out hundreds of pounds on classes that invariably get booked up in seconds.
The last 10 years have seen a huge rise in women losing their fear of weights and embracing resistance and strength training in their workouts.
And with curvy figures – think the Kardashians and Nicki Minaj – in vogue, Google searches for how to build a bigger bum have rocketed.
“I say to my clients: ‘Try one session and by the end, you will understand why it’s different to a regular workout, because you will feel the difference’,” says Cecilia Harris, trainer and co-founder of fitness app RWL and personal trainer to celebrities including Frankie Bridge and Lucy Mecklenburgh.
Intrigued? Here’s how your bottom half could be key to nailing peak fitness and weight-loss success…
What is it?
The LBB workout is, as the name suggests, about focusing your attention on your lower body – specifically the bum and the upper and lower legs.
So wave goodbye to push ups, burpees and bicep curls, and say hello to squats, lunges, glute bridges, and – fingers crossed – a bum that could give Kim K’s a run for its money.
“The LBB is designed to get you using the lower-body muscles, on repeat, using as many different compound moves as you can, ideally with weights,” explains Cecilia.
“Compound movements are simply exercises that use more than one muscle at once.
“For example, a squat uses the quadriceps, hamstrings, calves and glutes. In the LBB workout, the exercises use multiple lower-body muscles.”
Why the LBB works
But why is this focus on the lower body going to give such impressive results?
“It all comes down to the size of the muscles you are choosing to work,” says Kevin Abel, physiotherapist, strength and conditioning specialist, and clinical director of Athletica Health.
“When I plan resistance training for elite athletes, I always start with the lower limbs, regardless of the sport.
“That’s because the major muscle groups in the legs are larger than in the upper body, so there is far more potential for change.
“Larger muscles mean higher metabolic demand to drive changes.
“Basically, if your goal is weight loss, using these muscle groups will require a higher calorie burn than smaller muscles, meaning you’ll shed more fat.
“And if your goal is muscle gain or getting leaner, then focusing on bigger muscles in the lower body gives you more potential for change, because you are building bigger muscles while also burning body fat.”
Research from the University of Kentucky Colleges of Medicine and Health Sciences show that the size of our muscles impact our long-term health and body fat, as bigger muscles require more energy, meaning that even when we’re not moving, our muscles continue to burn calories.
The bigger the muscles, the more calories we blast.
Turns out Kim K was on to something by toning those infamous buns of hers!
Carve out the time
If you’re worried about finding time to devote to the LBB, fear not.
“Just 25 minutes is enough to really reap the benefits of this style of workout,” Cecilia says.
“It doesn’t sound like long, but when you spend your workout time focusing on one area of the body, it’s tough! I would advise doing an LBB workout three times a week.
“That way, you get a rest day between each session, giving your lower-body muscles time to recover.
“On these rest days you could always add in an upper-body session, a run or walk, a yoga class or just a nice stretch.”
But don’t be intimidated – even one LBB workout a week will get your muscles firing!
The workout
Always warm up before starting a workout – stretch or go for a brisk five-minute walk.
“If you are a beginner, start by doing an LBB workout without weights.
“But if you are at an intermediate level, you should be using weights to maximise results,” says Cecilia.
You don’t necessarily need dumb-bells, though – bottles of water, tins of beans or bags of rice work just as well.
Weights grabbed and warm-up done? Perform 20 reps of each of the exercises below and take a 25-second rest between moves.
On moves that are single-leg focused, perform 20 reps on each leg, before moving on to the next.
Build up to work through the LBB circuit three times in one session.
Wide to narrow squats
Holding a weight in front of you, arms bent at chest height, legs hip-distance apart, bend both knees, sending your bum back and down.
As you begin to stand, bring the left foot in close to the right foot and bend the knees into a narrow squat.
Then stand and take the right foot out wide into the regular squat.
Alternating lunges
Start standing with a weight in each hand, arms by your sides. Step your left foot forward and bend your right knee to bring yourself into a lunge.
Power off the left foot and bring yourself back to standing. Repeat on the other side.
Glute Bridge
Start by lying on your back with feet flat on the floor. Place a weight on your pelvis, in line with your hip points and support it with your hands.
Push into your heels and lift your bum off the ground, squeezing your glutes as you do. Gently lower 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 bring yourself into a lunge, with your back foot still elevated. Then push back up to standing.
Deadlifts
Start standing, holding a weight in each hand, with arms long. From here, hinge at the hips by bringing your chest and weights down and keeping legs straight.
Once you reach your furthest point, bring your body back to the start position.
Suitcase squats
Start with feet hip-distance apart, holding a weight in each hand, down by your sides.
Bend the knees and send your bum back and down into a squat. Push the floor away and squeeze your glutes to bring you back to standing.
Lateral lunge
Start with feet hip-distance apart then lift your left foot and step it out wide to the left, bending the left knee and keeping the right leg straight.
From here, push off the left foot and bring yourself back to standing.
Frog squats
Start standing with feet wide apart. Bend the knees and sit as low as you can in a squat.
Bring your palms together and press your elbows against your knees.
From here, tilt forward, bringing your head down and lifting your bum up. Then reverse back to the low position.