6 Exercises To Tone Your Glutes And Get An Amazing Butt

samedi 24 octobre 2015
Most girls and some guys like to sculpt the perfect butt to make them look better in those tight new skinny jeans. If you are someone who wants to really target your glutes, you’ll definitely need some of these great butt exercises that I will list below in not one, but TWO amazing workouts to use during your week;y routine.




Step-Ups

Step-ups are a great dynamic exercise that really activates glutes and provides a good cardio workout all in one. All you need is a platform that is a bit higher than your knees, but you can start out with a lower platform at first until you get comfortable with the move.

Simply step on the platform with one foot, raising the body up, and then bringing the knee of your other leg up as high as you can, before stepping back down. You can make it a bit more difficult by holding small weights in your hands.

Rear Leg Lifts
Kneel on your knees and forearms, then lift one leg off the floor and push the foot toward the ceiling. Bring the leg back down slowly under control and then alternate between legs. You can add some ankle weights  to add some difficulty as you get stronger.

Bridges

This exercise really hits the glutes hard. Simply lie on your back with your feet planted comfortably on the ground and knees pointed upwards. Raise your butt off the floor until only your feet, shoulders and head are touching the floor. Make sure to push your hips as high up as you can and squeeze the glutes hard at the top of the move. This exercise can quickly become easy, so when it does you can straighten one leg and push off one leg at a time. You can also put some weight on your ab area while you perform the move.


Deep Squats 

When doing squats and only using your bodyweight, it is always best to go as low as you can while keeping your back straight. This technique ensures maximum glute activation. The stance should be slightly wider than shoulder width or even a bit wider, and when you lower yourself down keep the spine straight as possible.
You can also increase difficulty gradually by holding a weight in front of the chest or doing one legged squats when the exercise becomes easy. You will get strong very quickly doing these, and they will help improve flexibility as well as overall core strength.

Cossack Lunges

These are a great way to improve flexibility and balance, while your legs and butt do some serious work. Start with your legs a couple of feet wider than shoulder-width apart, then simply shift your weight to one side as you squat down on that leg and be sure to keep the other leg straight. Once you hit the bottom position, point the toes of the straight leg upwards. You repeat the same on the other side and then keep alternating.

Fire Hydrants

This is a good exercise for opening up the hips, improving mobility as well as strengthening the glutes and some of the smaller muscles in the legs that are tough to target. Start in a kneeling position, just like for the rear leg lifts, and then raise one leg to the side, keeping a 900 knee bend. To make these tougher, rotate from the hip, making small circles at first and then wide swooping circles.

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