HOW I BUILT MY GLUTES WITH 4 EXERCISES & WHAT I EAT IN A DAY TO BUILD MUSCLE & FOR FATLOSS

[@anittanc]

Can we appreciate how she went straight to the point ? I thought it was an intro at first

[@Nelo_blackgirlmagic22]

Honestly

[@emmanuelae8171]

honestlyyy, it made me immediately subscribe

[@RS-007]

she deserves infinite views just for that

[@luciam731]

100%

[@buyi249]

You’re what they call a 10/10.. everything about u is beautiful

[@princessyas930]

Fr!!

[@bongegumede]

Girl stop, 😭😭🥺 thank you so much Buyi! ❤️

[@NotThatDeep]

Agreed

[@satyabratamohapatra8788]

@@bongegumede Nice am from India

[@Queenn928]

Facts ❤

[@PracticalSprituALLity]

Hey everyone! I just wanted to say that I have been doing this workout about 2/3 times a week and my butt has POPPED! This is a very effective workout when done properly! Good luck girlies!

[@BlondieRoberson-cm9gf]

Are you talking all the positions shown or one particular one. Thanks

[@PracticalSprituALLity]

@@BlondieRoberson-cm9gf i used all four exercises with their supersets. So the workout is quite long/thorough with the warm up included

[@spectator709]

@@PracticalSprituALLitywdym with their supersets?

[@versachy7910]

Showing the before picture was necessary. Anyone can show you how to do an exercise, but you showed us where you started and the results are amazing. Thank you, so motivational

[@miemiemagodiela]

I am in my early 40's and excersise has become an instrument to my mental well-being. I didn't think I could enjoy it more until I discovered Bongi's channel. I now are able to challenge myself to excersises I thought were beyond my capabilities... I fall in love with myself more each day! Thank you for contributing to my new strength and pride, Bongi! ❤️

[@bongegumede]

This makes me so happy! Always a pleasure!❤️

[@mumlee0127]

8 months after your comment but just wanted to say that as a woman in my early forties as well I really feel like I'm at a better place than ever at caring for myself the way that I deserve. That's included weight training/fitness and it's become the best addiction ever. We're obviously badasses 😅

[@kiyahsworld]

You’re officially my coach 🎉 I had good results with your exercises in 3weeks thank you girl 💋

[@zanetahinton2650]

Which program did you do? Have you posted results anywhere?

[@bongegumede]

Got you mama ❤️

[@kiyahsworld]

@@zanetahinton2650 I followed her program from her video called « I wasted 2yrs etc » dope program I didn’t post my results but I’m so happy with the results

[@Thaliam21xxxx]

So you use that work out for how many days a week ?

[@Thaliam21xxxx]

I’m trying to lose the little bit of stomach I have and gain glutes any tips I’m a beginner? Don’t know where to start

[@MakaykayLAMB]

When I tell you it’s so fucking refreshing to see someone EAT CARBS. lmao. Like, I kid you not. And you had carbs at every meal and didn’t feel bad about it. And the advice you gave? “Don’t think about taking away, think about what you wanna add to your diet”. I love that.

[@PotgieterMelody]

I’ve been doing RDLs wrong for months 😭😭😭 thank you!!!!

[@cambaham7205]

I still can’t feel rdl in m glutes 😢

[@faithofamustardseed8198]

I’m going on 9 months postpartum, in college full time, and you inspired me to get back to working out ❤️ Your beauty and strength motivate me to work on myself 😊

[@SassyPinkBeauty]

Same girl 7 months pp, school full time and work 😅

[@ChartsArtsInc]

Keep going, it’s a journey getting yourself back physically, emotionally, mentally after a baby. But you’ll get you back sometime happens in steps, sometimes all at once. Just don’t stop Miss Mamas 🤗

[@ShayyButter]

rdls have become my favourite exercise right now! now that Ive finally figured out how to make them more glute biased (keeping a slight bend in your knees) my glute gains have never been better!!

[@loverofstarz]

Note: RDL, Rear foot elevator lunge, Hip thrust, DB Sumo squat

[@AnumIAM]

I like how you combined the exercise and diet in your coaching. Many thanks!

[@broganrussell5489]

I am obsessed with you. I am 2 weeks into eating 2000 cal a day and have been really struggling with it as I used to be really bad with food but when I was training NO MATTER how hard I went I still looked the same. Seeing what you eat and how you look is so inspiring and you are absolutely slaying it girl. You're my new favourite fitness momma. Love you girl keep posting!! ❤❤

[@cheyennenew5177]

The ‘scoop’ method for the hip thrusts 👏🏽👏🏽👏🏽 thank you for that 🙌🏽

[@jkgolden6143]

So I am going to trust you and see how this goes...Will be cheaper than a BBL! I honestly did not believe it was possible to naturally get a before and after like you did

[@Ilovemycat25]

And it’ll look better when you’re naked

[@LaDonna-nl6dm]

This is an excellent video! Showing us correct form is always important! Thank you for this !

[@knowjamaica1602]

I can never get motivated enough ..but congrats to you

[@l-islanddreams5359]

Your videos are so helpful. I followed this in the gym today and I felt less pressure on my back 😊

[@christinecooper1904]

Thanks for your videos!!! You helped me get back on my grind. My home gym was collecting dust until I came across your channel lol. You are out here really inspiring people. Thank youuuu!!

[@Sheena7625]

Can you share with me what a beginner needs in a home gym? I have 50lbs to lose and a lifestyle to change and IM READY! I just need a bit of guidance on what to buy.

[@christinecooper1904]

@@Sheena7625 I'm still working on adding a few more things but for now I have a treadmill, elliptical, bike, bench/weights, punching bag.. also jump ropes, bands, ankle weights, mats. I hope to add more this summer. Good luck to you!

[@Djiedjie7]

You had me at booty and food! I struggle hard with my diet because I usually have a snack day and by the time I’m done logging I’m at 2x my usual caloric intake! Got the 8w program let’s get this Fall booty!!

[@sophieesewyy]

thank you for your help and ur humor is top tier

[@jesscurrie]

Thank you for the explanation of each exercise I was up at 4:30 in the morning practicing improving my form with you

[@1BAMBAM1HOTTEST]

Needed this video!!!! Can’t wait til my next glute day!!!

[@VeeLily00]

I actually just followed the chicken wrap recipe you made and it’s BOMB thank you !!!!!!

[@caroline9488]

I loved this video. The way you explain everything was so so helpful. This is one of my fave videos ever

[@xomaya9992]

I absolutely love your videos! I’m now going to the gym every week 😊 pls post more recipes on here I’m trying to eat more healthy but don’t know where to start. (Ps cooking times and full ingredients/directions would be so helpful for us that don’t know how to cook) I love you so much and have been watching the Chanel for a few months now 💗

[@bongegumede]

I will try to include those in the eating videos! So proud of you and pleaseeeee keep going mama!! ❤️

[@sharktalez]

Buyi is right! You are a 10/10. Love your workout tips, you're so thorough and thoughtful in your instructions. Also you took it to 11/10 with your diet ❤ I love it!

[@alejandraponce6214]

This 100% is the most in-depth explanation on how to do the exercises I’ve found on YT. Thank you! 💕

[@sibahlengalo]

Im watching this video for the second time because I'm obsessed for a lack of a better word mntkbe 😭😭😍😍

[@paulettepters]

Seeing this video in November, 2024. I was at the gym this morning doing the RDLs all wrong 😂 Thanks for this video… but hey girl! Love your channel, new subscriber. I live in Dubai with my family as well. ❤❤

[@Ruth-m7t]

The moment I came across your video, I subscribed cause your tutorials are clear , straightforward and good.. thank you 😍😍

[@traceylennon1204]

Very nice background music as you prepare your food!😊

[@Aaarandom]

It was nice seeing someone use a dumbbell for hip thrusts. I workout at home and only have dumbbells and for some reason was worried I wasn’t doing it right because I didn’t have a bar.

[@KD-mz5xv]

0:45 didn't know this thank you

[@KD-mz5xv]

same here

[@elleyam6876]

Thanks for explaining things, bc so many do exercise videos and i can watch millions and never understand what I'm doing bc they dont explain it.

[@MrzNessakay84]

Watching you cook, I realized I'm not eating enough. I'm amazed at how much food you CAN eat when working out. Question, did you eat all three chicken wraps?

[@bongegumede]

No, I had one and the other were for my sisters ❤️❤️ tysm!!❤️

[@nonduduzomnisi8620]

I havent even watched, yet I have already liked the video. Beeeeeeen waiting for a new video.

[@healingonesmindset]

🙋🏾🙌🏾💅🏾

[@bongegumede]

I appreciate you so much!🥹❤️

[@OceanBliss0777]

I just found your channel. I used to all of what you're doing and was pretty good at it. Was absent for over 8 good years for various life challenges. I love your form and dedication. Also, your food choices are great too however, then and even now I could never eat 3 meals a day especially of proteins and carbs. Most I can do on an average is 2 meals and every other day I am satisfied with one meal, and I had a lot of gains still. We all have different symmetry. Everyone body is different. But I love all the pointers you have elaborated on. Keep up the good work.

[@prudencerafapa]

Listen there’s absolutely nobody I get like Bonge Gumede! So on point!❤️🥹Thank you so much. But Bonge could you please do a video on glute imbalance.

[@tam.b9651]

i loved the food, looks so delicious and healthy with big generous portion sizes!! no going hungry and starving yourself

[@carolinachavez3606]

Literally glute goals😩❤️

[@lekeshapoole3284]

The music made me cry.............I am so happy for you.... ❤❤❤❤❤❤❤

[@picklyrickly]

girl you're gorgeous! thanks for the tips

[@melissabrown3853]

I love how you explain everything in detail. This video was needed

[@hajarbizz]

You are the reason why i started to workout again, your videos are so helpful and very understandable 😍❤

[@giulia2051]

You're amazing, your videos have made the biggest difference in my fitness journey. I love how you explain how to perform exercises safely and effectively! Omw to the gym now 😊

[@mimiluau]

Thank you KZbin algorithm! One of the first fitness girlies I’ve seen that properly eats in a way that actually seems realistic for me! Following now.

[@christinei6063]

Whew so helpful! Can’t wait to watch properly

[@Nayyyfitt]

congrats on 100k

[@bongegumede]

Thanks mama!!

[@Nayyyfitt]

@@bongegumede your so welcome !

[@magnoliawoman]

You're so gorgeous omg & thank you for the tips I'm excited to have my Summer shelf, "shelfing"!

[@gabrielanogueira4054]

Love you videos! It’s somehow so refreshing!! Keep it up girl 🙌🏾

[@bongegumede]

Thank you! Will do!

[@anywaybritnii1973]

That war with her fly😆 19:50

[@emmanuellaennison6487]

Girlll, God sent you my way!!! This video is for me🥰🤭😭🙏🏿❤️

[@shaniequaprescod7601]

I enjoyed your video. I appreciate the food ideas and the workouts. I’m on a weight lifting journey so this really helps you have a new follower❤

[@andreeailie9053]

Thank you ... Needed this video. Very efficient and compact exercises ❤ Very nice and refreshing to see a girl eating croissant 🥐🥖 instead of black seed bread 🍞🍞 I will try to make them this way . Thank you for all nutrition advice

[@nwabalisa2674]

I’m with you at the gym today 💯❤

[@taraching9909]

This workout explanation was perfection! Thank you so much!

[@jazzstylin666]

😂 the way you took a swing at that fly, and the look afterwards 🤣🤣

[@beauteefulhill3830]

I just subscribed. Your video, which was my first time watching is very inspiring. Thank you.

[@movingsaudade6028]

The breakfast 🥣 is bomb. Thank u. U hve no idea how u hve just changed my breakfast. Im just gonna subscribe right now. Much love 😍 😍

[@ngcweleposwa6374]

You are so real for this! It's my first time coming across your channel and I'm DEFINITELY staying ❤

[@seymonetko1958]

Thank you for using dumbbells for these and the amazing tips! ❤

[@keyarreagrace4790]

I love this video very helpful this is what I’ll be doing here on out ..thank you ❤❤❤

[@caitlynnp9507]

I can't wait to try out your tips for the RDL! It's probably that I don't practice it enough, but I never feel it in my glutes.

[@icelyn1]

Every time I try to do lunges I literally fall forward😂😂😂 idk I gave up on em🤦🏽‍♀️

[@shirinakhmedova8869]

heyyy I really enjoy your videos and the overall vibe of your channel is amazing just wanted to say that

[@charcale1]

I just found you & I already love you 😂 you’re so confident

[@kayvee8]

I literally just hopped up to try these before the gym tomorrow and my booty is already burning. Lol. THANK YOU!

[@zephaniahjoie]

So helpful! But truly need the link to the mix of “find someone like you” at the end of the video 😮‍💨

[@tiffany4187]

I recently found your platform and you are magnificent. Your tips are very useful. If I could asked what is the name of the song you’re playing towards the end of the video. I have a love for music 👍🏾🎶❗️

[@ruthexplores]

Congratulations on 100K! Please check your audio levels when speaking on camera, It's lower than the voice overs.

[@MrzGodivaCouture]

Yooooooo you just saved my life. I was wondering why I feel it in my back

[@rand7921]

After many practicing with this video Finaly I could feel it in my glutes🎉 Tysm ❤

[@Jurnee2me]

Thanks for sharing some meal ideas, and I pray continued blessings with your business!!

[@bongegumede]

Receiving!! Thank you so much!

[@mandyndebele3248]

Enjoyed this would like to see more video like this because I never know what 2 eat after gym

[@kamwengock3111]

Loving the gains🙌🙌

[@NRenee-sk5sf]

You explained everything so well! ❤

[@teafunny24]

Love this Bonge!😍more of what you eat pls?🥹

[@andiswaane6842]

You're such a lifesaver! thank you so much ♥

[@spicechildm]

Don't like runny eggs, it makes me feel sick also.... Love Ur legs workout, I hav been following one from Feb n it's going gd n seeing the improvement ❤ Melissa

[@goitsimangeland5777]

It is always good learning from you👌. Continue being this incredible human being babe, cannot wait to show off the gains😅. #letseat 🔥

[@KD-mz5xv]

best informational video i seen. thank you so much

[@btender1125]

Okay I love all of this, writing it down! But your hair!😍 is it a sew in or what!? I need to know! It looks so good!!

[@jasminesmith913]

My gosh 😍 so happy I found you. Let’s get these gains!❤

[@stayconsistent]

Excellent voice over for teaching! Very detailed

[@fufuintaiwan86]

You’re amazing! Thank you for these tips🙏🏽

[@miss_dezire]

Good video... I just can't stop seeing &&& worrying about the eggs on the counter, though, 😆 Im about to google it now, but all my life I thought all eggs MUST be refrigerated???

[@Othdot]

I’m sure soya milk is much much higher than oat for protein milk but loved thisssss wholeeeee video!

[@bongegumede]

It most certainly is however soya milk isn’t entirely good for women

[@Berth407]

My booty is giving dump truck I’m tryna get a shelf! I have diastasis recti. So, it’s been a struggle! You look beautiful !

[@kgothatsoleopeng7201]

What is a healthier alternative for peanut butter and avocado [ I’m allergic to peanut butter]

[@duce.journey0]

Keep going girl ❤❤❤ Great Video, very inspirational

[@KgwittheTEA]

Breakfast for the champs!❤🎉 I may not eat enough love your videos so real yasssss🎉

[@HalfNHalf.]

Love your content!

[@bongegumede]

Thank you!!❤️

[@wendiosullivan3525]

Omg instant results

[@christiel4302]

I just discovered you and I think you’re phenomenal! Can you pls tell me if you ever do barbell squats? Or were you able to build your butt with just dumbbells? Because it looks amazing. Thank you in advance :)

[@antonettemolopa]

Dumbbells are just as effective as barbells

[@kaziasa]

You're effortlessly funny😂. Ilysm!!!!❤

[@LRSA-bn3iv]

Hey, Bonge🎉! What weights (kg) are you using for the various exercises in this video? Early days here 😊. You look amazing - love your approach to exercising. Honest. Easy to follow and sustain.

[@11naa44]

This might sound dumb but Tucking the stomach n pelvis means sucking it in right ?

[@lovdagame88]

I love ur content. It has helped me so much

[@Baby-Ghoul444]

everytime I do rdl my back hurts so bad, going to try this!