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!

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