Get the Best Glutes Possible

The best strategy to strengthen your glutes is with a Multi Joint Exercise. This is the key to a tight, toned tush  for rocking your swim suit world with confidence.  These moves are the best way to get it into shape.  Begin a weekly routine so by the time summer hits, you will find any excuse to flaunt your rear in a bikini!

Hip-Lift Progression

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Great exercise which also relieves tension in your lower back as well as working your butt at the same time. (Use a cushy mat to keep your tailbone comfortable.)

  • Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
  • Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
  • Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of your range of motion. Be careful not to over arch your spine.
  • To make this workout more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about five seconds.
  • Keep your hips up, place your foot back on the floor and then lower your hips.
  • Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

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Dumbbell Squats

A simple way to kick off even a quickie workout, these squats are powerful little moves. Increase reps over time as well as your  dumbbell weight to amp them up.

  • Start with your feet shoulder-width apart and 8- to 10 lb dumbbells next to your thighs.
  • Squat down as if you were going to sit in a chair. Keep your weight over your heels.
  • Squeeze your glutes as you come back to the start position.
  • Do this for 15-20 reps.
  • As you continue, make sure to keep your weight over your heels. Make sure your knees do not pass in front of your toes.
  • To amp up your challenge, try this without the weights, jump explosively, and land in the squat position.

Elevated Split Squat

4 Butt Exercises to Do Now (Because Strong Glutes Make a Big Difference)

The Elevated Split Squat (Bulgarian Split Squat)
This really works your the glute to the max as you press to standing, and the glute med keeps your pelvis level while your feet are on two different planes:

1. Begin by placing the top of your right foot on the bench, with your left leg straight.
Bend your left knee engaging your right glute, and lower your pelvis toward the ground. Hold your left foot out far enough so that when you lower your hips and keep your knee directly over your ankle.
2. Straighten your left leg and rise back up to the starting position. This completes one rep.

Single-Leg Bridge

4 Butt Exercises to Do Now (Because Strong Glutes Make a Big Difference)

Love this backside move that works the hamstrings, too! The glute helps push your pelvis up with your ham string while the glute muscle keeps your pelvis stable in this move:

1. Lie on your back, place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
2. Press your heel into the floor, lift your pelvis up.  Keep your body in a stiff bridge position.
3  Slowly lower your body to the floor. Do one complete rep.

The Clam

4 Butt Exercises to Do Now (Because Strong Glutes Make a Big Difference)

The clam targets the glute med and helps build hip control.

1. Start by lying on your left side. Bring your knees and hips to a 45-degree angle bend. Position your top pelvis away from your head to bring your waist off the floor. Maintain this neutral position throughout the entire exercise.
2. Lift your top knee up keeping your heels together, lower back to starting position ensuring that you are not moving your  torso or pelvis.
3. Repeat for thirty seconds to one minute.  Switch sides & repeat.

Single-Leg Touch

4 Butt Exercises to Do Now (Because Strong Glutes Make a Big Difference)

In this one-legged move, the glute max is worked as you stand, and the med gets utilized for stabilization. Your core will need to be working to maintain your balance!

1. Begin standing with all your weight on your left foot.
2. Keeping your spine long, reach forward, bend your left knee while touching your right fingers to the ground. Keep your abs engaged to help keep your torso stable. Your right leg will go behind you to help you balance.
3. Press your left heel into the ground as you lift your torso up to return to standing, bringing the right toes to touch next to the left foot. This completes one rep.

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Also, Strengthen your glutes with Dead lifts, Squats, Bar Bell Thrust and Bridges.

Bar Bell Thrust

Sit on the ground with your back against a bench, feet planted firmly in front of you, and a padded barbell in your lap. Keeping the lumbar spine and knees stable, raise the barbell by extending your hips, make sure you keep hips upward using the glutes. Rise until your body forms a straight line from your shoulders to your knees (full hip extension), and then slowly descend back to the ground.I will warn you though, high-rep hip thrusts are brutal. The booty-burn is excruciating!”

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