We have four moves that will help you get that perfectly shaped derrière you’ve been wanting. Your tush is made up of three muscles: the gluteus maximus – the largest muscle in the body – the gluteus medius and the gluteus minimus. It’s important to focus on all three of these muscles while working out. These moves are great because they work every angle, ensuring the best shape.
To maximize the results from these moves make each rep count. While the glutes will naturally contract during these moves, make sure to give them an extra squeeze. Your glutes are mainly slow-twitch muscles which means they perform best with slower endurance exercises. So while you may be in a hurry to get that firm booty, performing the moves slower will get results faster!
For the following workout, perform each move up to three times per week on non-consecutive days. Do up to three sets of 12-15 reps, with only 30 seconds of rest between each.
Stand with your feet about hip-width apart. With a light dumbbell in each hand, keep your arms extended by your sides. Step your left leg forward and bend both knees to lunge. While keeping your feet still, lift yourself back up and push off with your left foot and bring it behind you for a back lunge. That is one rep. Repeat with your right leg.
Squat down low until your glutes are only a few inches from your heels. Place your hands behind your head or bend them at your sides. Walk forward for about 30 feet, keeping your hips low. To help keep your balance, lean slightly forward but always keep your weight on your heels.
Tip: Do not perform this move if you have knee injuries or pain. You can also make this move slightly easier by not squatting down as low.
One-Legged Glutes Bridge
Lie on your back with an exercise step at your feet. Place your left foot flat on the step (if you do not have a step, simply place your left foot on the floor) and leave your right leg extended straight. Raise your hips from the floor until both thighs are beside each other. Hold for one count, squeezing your butt, then slowly lower. Finish one set with the left leg then repeat on the right leg.
Side Step Lunge with Knee Raise
Stand with your feet shoulder width apart. Step your left foot out about two to three feet to the left. Turn your toes of your left foot slightly out to the side. Bend your left leg and sink into the lunge making sure the weight is on the heel and not on your toes. Keep your right leg straight. Push off the floor with your left foot and shift weight onto your right leg. Raise your bent left leg toward your chest. From the bent knee raised position, step your left foot out to the side to perform 12-15 reps. Switch sides.
June 23rd, 2012