| GLUTE WORKOUT The gluteus maximus is one of the largest and strongest muscles in the body. The gluteus minimus and medius lie directly under the maximus. Because of it’s location, this muscles gets a workout everyday! Specifically, the glutes assist the thigh in abduction and in rotation. In other words, the butt helps us to twist and turn. Now it’s time to strengthen these muscles! It’s time for glutes! It’s butt kicking time! Are you tired of your butt sagging? Or worried that it might be? There is nothing simpler than a butt workout. |
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- Kickbacks - on hands and knees, kick one leg out and up, tightening butt as you do so. Keep hips parallel to floor. Draw in abs, keeping them tight throughout exercise. Kickback with one leg for a determined amount of reps before changing to the other leg. Do not rest leg in between reps. This is a slow exercise; do not speed up just to finish the exercise.
- Bridge - Lie on your back on a mat with your knees bent, but feet on the mad and arms at your sides. Raise your pelvis toward the ceiling, squeezing your butt muscles. Pause in this position before lowering yourself. This is a slow exercise and can be executed with 1 leg in the air to intensify the exercise.
- Ball Butt Raises - Lie on your back with your feet on top of a stability ball. Raise your butt off the floor and squeeze your glutes. Pause before lowering your butt and repeating the exercise.
- Ball Butt Side Lifts - Lie on your side with your arms crossed in front of your body. Place a stability ball between your feet and lift the ball off the ground. Pause. Repeat with same side before going to other side.
- Single Dumbbell Squats - Hold a dumbbell between your legs with both hands. Keep your back straight and perform a squat, keeping the heels of your feet on the ground. Focus on your glute muscles! Pause in the squatting position before standing up for the next set.
- Walking Dumbbell Lunges - Holding a dumbbell in each hand, begin to walk by taking a large step, making sure your knee stays perpendicular to the floor. Keep dumbbells hanging down at your sides. Pause before bringing the other leg forward to begin it’s step.
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