Weight loss alone can sometimes result in flat glutes. Pump them up and get the sexy bottom you want with some targeted glute exercises.
Isometric exercises can be done at any time or anywhere. To strengthen and tone your glutes, stand up straight with your hands on your hips. Raise one leg behind you a few inches, contracting your glutes. Hold for four seconds, release and repeat.
No matter how much you sculpt your glutes, unless you combine it with some cardio to get the fat off, you won't see your results. Target both at the same time by spending some time on a stair stepper.
Set the pace to the highest level you can comfortably manage and stand up straight with your hands on the bars for stability. Climb at a steady pace to target and tone your glutes.
If you enjoy strength training at the gym, consider adding some reps on the glute machine to your circuit.
- Set the weights to the maximum you can handle 12 reps on without fatiguing or straining your muscles.
- Enter the machine from the side and place one knee on the pad and the opposite foot on the plate.
- Rest your forearms on the pads and contract your glute as you push your foot backwards against the foot plate to lift the weight.
- Extend your leg upward in the full range of motion and slowly return to the starting point.
Repeat for 12 reps, then switch sides.
Lunges are an effective way at toning and lifting your glutes. Preform them with or without hand weights for additional resistance.
- Stand up straight with your feet hip width apart and your hands by your sides.
- Step forward with your right foot, bending your right knee until your quad is parallel with the ground.
- Straighten and return to center.
- Repeat with your left leg.
Walking, running or performing walking lunges on an incline targets the glutes while providing a cardio workout.
Set the incline on your treadmill to a minimum of a three percent grade to tone and strengthen your glutes.
Maintaining your balance on a constantly shifting surface forces your muscles to adjust quickly, which helps strengthen and tone.
To target your glutes, stand on a balance ball or board.
- Get your balance, then raise one leg into the air while you find your balance on the opposite foot.
- Hold for a count of five, release and repeat on the other side.
Squats, both with and without dumbbells, give the glutes definition.
- Stand up straight with your feet slightly wider than hip distance apart and your hands at your sides.
- Bend your knees, sink backwards as if you were about to sit in a chair behind you.
- Lower yourself down until your quads are parallel to the ground, pause and return to standing.
Take care that your knees do not extend out past your feet; you should be able to see your toes at all times during this move.
Donkey kicks -or bent leg kicks- work all the areas of your glutes, toning, lifting and strengthening for a sexy bottom.
- Begin on your hands and knees with your hands beneath your shoulders and your knees hip width apart.
- Lower down onto your forearms and kick your right leg out back behind you, straightening your leg.
- Pull your knee in toward your chest, then kick out again.
- Repeat for 12 reps, then switch legs.
Donkey Kicks on a Ball
Stability balls offer a greater challenge because you must keep your balance while you preform the move.
- Lay your chest on the ball with your hands down on the floor for balance.
- Kick your leg up behind you with your knee straight.
- Raise your heel toward the sky, lower slightly and repeat for 12 reps, then switch sides.
Laying backwards on a stability ball allows you to roll yourself up and down using only the muscles in your glutes.
- Lay your shoulders on the ball and place your hands on your chest, knees bent and feet flat on the floor.
- Roll yourself forward and down on the ball, bringing your bum toward the floor, then reverse the roll and push yourself back up onto the ball again.
Placing your feet on the stability ball, rather than your upper body, provides even greater resistance and a balance challenge that will tone your glutes.
- Lay on the ground on your back and place your feet on the stability ball.
- Lay your arms along your sides.
- Keeping your shoulders and arms on the ground, raise your bum up off the floor, hold for a count of five and release.
Find ways to make exercise fun and you're bound to stick with it!