Kick Butt Exercises for Great Glutes — Exercise #5

So I took a poll among my favorite moms, and the number one body part that most of them want to improve is the BUTTOCKS (as my daughter would say in a kind of English accent). Moms aren’t the only ones either. A poll by Fitness Magazine found that the butt is the one body part that most people don’t like about themselves.

I decided to put together a list of some of the best booty burning exercises to help you get ready for shorts and swim suits.

Five do-at-home exercises for five days. Here is #5. Choose a few faves or do them all to get great glutes.

Another one to do in front of the TV.

 

Killer Butt by Dead Lifts

To round out your summer-ready booty, targeting the area of the butt right where it meets the upper thigh is key. And one of the best exercises for this area is a deadlift.

 The deadlift is a compound exercise that targets multiple muscle groups, but focuses on the hamstrings and glutes, particularly in the hard-to-tone “crease” area between the hamstrings and butt.

While holding a barbell, dumbbells, soup cans, milk containers, (or whatever weighted item you have) in front of your thighs, simply tip forward at the hips, keeping your back straight, knees very slightly bent, lowering the weights down in front of your legs. How far you go will largely depend on the weight you’re using and the flexibility of your hamstrings.

When you lower the weights to around knee-height, return to the starting position and squeeze that butt as tight as you can.  The key to performing this exercise correctly is to keep your back straight (keep your chin up, and this will help to keep your back straight), initiating the movement by tightening the hamstrings and glutes to pull yourself back to the standing position. Don’t “pull” with the back.

As your hamstrings loosen up, you can lower the weights closer and closer to the ground. Just pay attention to the stretch in your hamstrings, and don’t overdo it.

Do 10 – 20 reps for 3 sets.

Kick Butt Exercises for Great Glutes — Exercise #4

So I took a poll among my favorite moms, and the number one body part that most of them want to improve is the BUTTOCKS (as my daughter would say in a kind of English accent).  Moms aren’t the only ones either. A poll by Fitness Magazine found that the butt is the one body part that most people don’t like about themselves.

I decided to put together a list of some of the best booty burning exercises to help you get ready for shorts and swim suits.

Five do-at-home exercises for five days. Here is #4. Choose a few faves or do them all to get great glutes.

Run Your Butt Off

So this one isn’t the do-it-front-of-the-TV option, but to add shape to your booty…RUN. On mother earth, if you can — not a treadmill, stair stepper, or elliptical. These machines are great for cardio and your thigh muscles, but they don’t do anything for your butt muscles, mainly because the design of the machine doesn’t allow the butt muscles to contract. And if you don’t use it you’ll lose it!

The biggest thing you can do to really boost your booty is to sprint. Have you ever noticed the butts on women sprinters in the Olympics… wow! Sprinting or interval training really firms up the muscles; because the faster you run the stronger your butt muscles have to contract in order to propel you forward.  So a 20-30 minute run with jogging and sprinting mixed in will do wonders for your buttocks.

Kick Butt Exercises for Great Glutes — Exercise #2

So I took a poll among my favorite moms, and the number one body part that most of them want to improve is the BUTTOCKS (as my daughter would say in a kind of English accent).

I decided to put together a list of some of the best booty burning exercises to help you get ready for shorts and swim suits.

Five do-at-home exercises for five days. Here is #2. Choose a few faves or do them all to get great glutes.

Another exercise that can easily be done while you are watching TV.

 

Squats

So you had to guess that squats would make the list. They are one of the best lower body exercises you can do. Squats are a multi-joint exercise which targets all the muscles of the hips, glutes, and thighs.

There are many versions, which require no weights or equipment. Here are two versions using a chair (if you need it) and a wall. It’s great for everyone including beginners, anyone with knee problems, or those who are overweight and need a bit more support.

The Chair Squat

1.       Place a chair just behind you and stand in front of it with feet about hip- or shoulder-width apart.

2.       Contract the abs and keep them tight as you bend the knees and slowly squat towards the chair.

3.       Keep the knees behind the toes as you sit down on the chair for a few seconds.

4.       Contract the glutes and hamstrings to lift up out of the chair and begin extending the legs.

5.       Fully extend the legs until you’re back to standing position. Give the butt another squeeze.

6.       Repeat this for 1-3 sets of 10-16 repetitions.

7.       To progress, squat down until you’re just hovering over the chair, but not sitting all the way down. Then take the chair away completely.

8.       Always keep the knees in line with the toes!

You can always try Toilet Tushies, too. Every time you use the potty, do ten squats over it first. Since women go to the bathroom an average of 20-40 times a day this adds up to serious glute work.  

 

The Wall Sit

1.       Stand with you back against a wall with feet about two feet away from the wall hip- or shoulder-width apart.

2.       Contract the abs and keep them tight as you bend the knees and slowly squat (move your butt) towards the ground.

3.       Keep the knees behind the toes as you move into a position like you are sitting in an invisible chair. Hold/sit in this invisible chair for as many seconds as you can (anywhere between 10 – 60 seconds depending on your leg endurance).

4.       Fully extend the legs until you’re back to standing position. Give the butt another squeeze.

5.       Rest and repeat this for 1-3 sets. Try to up the time you can stay in the sitting position.

6.       Always keep the knees in line with the toes!

Kick Butt Exercises for Great Glutes — Exercise #1

So I took a poll among my favorite moms, and the number one body part that most of them want to improve is the BUTTOCKS (as my daughter would say in a kind of English accent).

I decided to put together a list of some of the best booty burning exercises to help you get ready for shorts and swim suits.

Five do-at-home exercises for the next five days. Here is #1. Choose a few faves or do them all to get great glutes.

Wall Up

This exercise also tones up the thighs and abs! You can do this while you are watching your favorite TV show.

Lay on your back about a foot away from the wall. Bend your hips and knees to 90 degrees and place your feet flat on the wall. Push into the wall and contract your glutes to lift your bottom off the floor. Return to the start and repeat 10 -20 times.

 For an added challenge, raise one leg straight in the air (so it’s not touching the wall), and do the exercise one-legged. Make sure to get both sides!

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