Squats: As if you were about to sit down on a chair, lower your body while bending at the knees until they are bent to 90-degrees. Then rise up, pushing up through your heels (not your toes or the balls of your feet!) each time, and squeeze those glutes as you come up. You can do these with just your body weight, or you can add weights.
Bulgarian Split Squats: This exercise is similar to performing a lunge while your rear leg is elevated. Focus on your glutes while you lower into the squat and again, make sure you drive up through the heel to come up. Make sure your body is straight up and down, not leaning forward or backward. Similar to the other type of squat, you can perform this exercise with weights, or just using your body weight. Repeat on each leg.[ut_one_third]Back Extensions: If you’ve ever trained at a gym, you know that gyms have machines for back extensions; at home, you can use a stability ball. With the ball situated under your mid-section, lie face down and brace your feet (you can have someone hold them, or tuck them under your couch or another piece of furniture). Raise your upper body until your entire body is in line, and then lower your upper body down. Use controlled movement.[/ut_one_third]
Glute Bridges: Lie on your back with your knees bent and your heels close to your buttocks. Raise your hips upward until your body is in line, squeezing your glutes when you get to the highest point; then lower back to the starting position.
Hip Thrusts: This is very similar to the glute bridge exercise, except your upper back is on a bench or the side of a couch. You then lower your hips and lift back up until your body is in line, concentrating on those glutes. You can increase resistance by adding weight to your mid-section.
Side-Lying Clams: Lie on your side with your legs bent at 90-degrees. Lift up the top knee, hinging from your hips and squeezing the glute when you get to the top. Repeat on the other side.
Side-Lying Leg Lifts: Lie on your side with one leg on top of the other. Lift the top leg until it’s at approximately a 45-degree angle from the hip; then lower. Use slow, controlled movements. Again, don’t forget to repeat with the other leg.
Lateral Band Walks: Step each foot onto a band, hold a good amount of tension and take steps to one side. Maintain the tension and take the same number of steps to the opposite side.
Perform three or four sets of 8-12 reps of these exercises as you work toward strengthening that butt!
Remember, it’s not enough to just perform the exercises; while you do them, make sure you focus your attention on the muscle being used (in this case, those glutes!) and squeeze as much as you can. Keep at it, and you’ll have that great booty in no time!
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Making changes takes time and can be frustrating waiting for the results to show. You won’t see changes overnight but I promise, if you keep at it, in time it you will get the results.
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