{"id":10282,"date":"2019-03-12T14:37:25","date_gmt":"2019-03-12T14:37:25","guid":{"rendered":"http:\/\/firstclassfitness.club\/?p=10282"},"modified":"2025-11-10T11:19:26","modified_gmt":"2025-11-10T10:19:26","slug":"in-7-stappen-naar-de-mooiste-ronden-billen","status":"publish","type":"post","link":"https:\/\/www.mintpersonaltraining.nl\/en\/in-7-stappen-naar-de-mooiste-ronden-billen\/","title":{"rendered":"In 7 steps to the most beautiful round buttocks"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"10282\" class=\"elementor elementor-10282\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1936e729 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1936e729\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4b5c6f52\" data-id=\"4b5c6f52\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-560e78d2 elementor-widget elementor-widget-text-editor\" data-id=\"560e78d2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>After 3 progressive exercises for those beautiful round buttocks, you are ready to perform the hip thrust. In our previously written blog, you can read more about how to get beautiful round buttocks. Once you have mastered the basics of the hip thrust, you can start adding weight.<\/p>\n<h3>How do you perform this exercise?<\/h3>\n<p>1. Sit with your upper back against the raised section of the bench, your buttocks on the floor, and your feet hip-width apart in front of you on the platform.&nbsp;<br>2. Place the barbell on your hips. If you can use weight plates, you can roll the barbell towards your hips.&nbsp;<br>3. Grip the barbell with your hands slightly wider than hip-width apart, so that you can apply pressure to the barbell without moving it. A cushion in the middle of the barbell can be helpful to reduce pain.<br>4. Now push your hips up as far as possible by shifting weight from your heels.&nbsp;<br>5. Squeeze your buttocks together a little further so that your hips &#039;overextend&#039;.&nbsp;<br>6. Make sure you do not rest your head on the bench, but maintain the shape of a neutral spine.<br>7. Lower yourself back down slowly and start again at 4.<\/p>\n<p><a href=\"http:\/\/www.mintpersonaltraining.nl\/en\/contact\/\">Need help with proper execution? Sign up for a trial lesson.<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>After 3 progressive exercises for those beautiful round buttocks, you are ready to perform the hip thrust. In our previously written blog, you can read more about how to get beautiful round buttocks. Once you have mastered the basics of the hip thrust, you can start adding weight. \u2026 <a href=\"https:\/\/www.mintpersonaltraining.nl\/en\/in-7-stappen-naar-de-mooiste-ronden-billen\/\">Read More<\/a><\/p>","protected":false},"author":5,"featured_media":30916,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","footnotes":""},"categories":[40],"tags":[],"class_list":["post-10282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainen"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/posts\/10282","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/comments?post=10282"}],"version-history":[{"count":0,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/posts\/10282\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/media\/30916"}],"wp:attachment":[{"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/media?parent=10282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/categories?post=10282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.mintpersonaltraining.nl\/en\/wp-json\/wp\/v2\/tags?post=10282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}