Exercises to help the ladies lift and tone for some solid glutes!
I have been a personal trainer for quite some time now, and even before I was certified I still helped people with nutrition and fitness. The one most commonly desired result the ladies ask for is a firmer and lifted booty. Of course we want our butt to look nice in a pair of jeans or on the beach in our swimsuit. Since I am always being asked how to get this result, I decided a lot of the lady Hermanites might want to know how to get nice buns as well.
Here are some great exercises for your glutes. You could add these into your leg routine or even do them in a circuit style to get maximum results. I suggest doing 15-25 reps per exercise for 4-6 sets. If you are feeling really ambitious, try doing 35 reps for each!
Glute Exercises
- Prone Glute Squeeze
· Start off in the plank position on the floor; raise your leg up with heel toward the ceiling. Squeeze your glutes at the top and repeat on other side.
- 3 Way Leg Raise
· Lay down on your side. First move is raising your leg forward/up and back down. Then raise your leg straight up and down. Lastly raise your leg backwards/up and down.
- Ball Bridges
· Lay down on the floor with your feet on top a stability ball or chair. With bent knees raise your hips up toward the ceiling. At the top squeeze your glutes and hold for a few seconds.
- Single Leg Bridges
· Lay down on floor with knees bent and feet on floor. Hold one leg straight out and parallel to floor. Raise your hips toward ceiling and squeeze glutes at the top. Repeat on other side.
These exercises will definitely get your buns looking nice. You can always add weight or a band around your ankle for more intensity. The most important part of each exercise is the squeeze. If you do not consciously squeeze your glutes, you will not get the most out of your workout. So make sure you are squeezing as hard as you can to get them glutes activated!