It’s summer time, and with the hot weather, there’s no hiding a saggy tush. Toning and tightening your glutes is the only way to give your butt the lift it needs and lessen the appearance cellulite (which we can all use.) Here are your top three exercises to create a shapely backside you’ll be proud to show off in your teeny bikini:
Jump Lunges Adding plyometrics, or jumping, to your standard lunges will increase the blood flow to your working muscles by 25 percent, which helps fuel your muscles and power your metabolism, giving you greater results in less time. Start in a lunge position, left leg forward, hands on hips, both knees at 90 degree angles. Push off from your front heel, propelling your body into the air. In mid-air, switch your feet so your right leg is now in front. Land with soft knees and slowly lower back into a lunge, both knees at 90 degrees. Repeat, performing 8-10 lunges on each leg.
Sumo Squats Regular squats are great for your lower body, but this variation really targets the lower, deep gluteal muscles. Stand with your feet wider than shoulder width apart, toes pointing outward. Bend your knees, lowering your body until your thighs are parallel to the ground, knees over your toes. Push through your heels to return to starting position. Repeat 10-15 times. To make it more challenging, hold a weight in both hands, with your arms relaxed so it dangles in front of your body naturally.
One Leg Bridge Bridges are a pretty basic glute exercise, but to make them more challenging, try a one leg variation. Lie on your back with your knees bent and feet flat on the floor, shoulder-width apart, hands by your sides. Raise your left leg into the air, so your left heel is pointing at the ceiling. Keeping your core tight and your upper back on the ground, press through your right heel, squeezing your right glute, to press your left heel towards the ceiling. Lower your hips a few inches and repeat 10 times. Lower your hips back to the ground and repeat with your right leg in the air.
Perform these exercises twice through, three times a week, and soon you’ll have a booty you’ll be happy to slide into a pair of daisy dukes.
August 17th, 2010