July 24, 2015
Kick Your Butt Into Gear With This Amazing Glutes Workout!
So your butt is comprised of three muscles: gluteus maximus, the gluteus medias and the gluteus minimus. Each have their own needs when it comes to exercise. So here is an awesome guide from Shape for targeting each muscle, for a well-rounded workout. #1 Bridge with Foot Change Lying face up and planting feet on the ground, engage your core and press your heels into the floor as you raise your hips upwards. Then slowly move back down until your butt touches the floor, all while squeezing your glutes. That is one rep. Do 3 sets of 30 reps. #2 Jump Squats Putting your fingers at the back of your head, pull your elbows back to aline with your body. Keep feet shoulder-width apart and squat. Engage your core and jump as high as you can! When you land, squat down and jump again. This is one rep. Do 3 sets of 20 reps. #3 Squat Side Steps Placing a resistance band around your ankles, keep your feet shoulder-width apart and squat. Try to bend your knees as close to 90 degrees as possible. Next, take a step to the side with your right leg and meet with your other foot. That is one rep. Do 3 sets of 10 reps per leg. #4 Inchworm From standing position, lunge forward with your left leg keeping your arms at your sides. Flatten your right leg and relax it so you have to drag it with your left leg. Squeeze your glutes as you drag the right leg up to standing position. This is one rep. Do 3 sets of 12 per leg. #5 Curtsey and Drag Grab a 15 pound kettlebell and stand with feet shoulder-width apart. Put your weight on your right leg and lower your left leg so your knee is slightly behind your back. Lower until your knee is on the ground and keep your foot flattened so the top of it is touching the floor. Squeeze your right glute as you bring your left leg back up to standing position. That was one rep. Do 3 sets of 10 reps (5 per leg). #6 Clamshells Looping a resistance band around your knees, lie on your left side with knees bent at a 40 degree angle. Slowly turn your left knee downwards to touch your right knee, and keep your left foot raised at a 40 degree angle. This is one rep. Do 3 sets of 20 reps. #7 Kickback On your hands and knees, lower yourself to your forearms. Lift your right leg so the thigh is parallel to the floor. Press your foot towards the ceiling and contract your glute. Slightly lower the leg back down. That is one rep. Do 3 sets of 25 reps per leg. Try this workout for yourself and share the results with us! Source: Shape