It’s that time of year again! Summer is almost here, so that means bikini and swim trunk time. Let me tell you that nothing looks better than nice firm glutes in your swimwear. So, let’s get on it! Here are a few of the best exercises for glutes that will help you lift that booty along with two stretches to keep you from getting sore.
Squats are a great exercise for your glutes and legs. If you want to get a bit more of a workout, try holding 5-15 lb weights in your hands; just increase the weight for more of a challenge. Start this exercise with your legs shoulder distance apart in a standing position. With your core engaged and using your glutes and leg muscles, squat down as if you are going to sit in a chair. Lean back from your hips, going as low as you can. Then slowly rise back up. Repeat about 10-20 times at first, and then increase your reps as you get use to the workout.
Heel Sky Raise
This exercise will tone up your booty in no time, especially if you add ankle weights (work up to them if you aren’t used to working out your glutes). Begin this exercise on your elbows, forearms, and knees. Make sure your core is engaged the entire time, which will give the added bonus of a firm tummy. Start with the right leg and extend it all the way out with the foot flexed. Slowly reach the straight leg up only as high as your torso height so that you make sure you are using your glutes instead of your back. Slowly bring the leg back down, touch the floor with your toe and come right back up. I like to do 20-40 of these, pressing back to child’s pose to stretch out, and then switch to the other side.
Another great pose that will tighten up those glutes is bridge pose. Lie flat on your back with the feet flat on the floor, knees directly over your ankles, outside of the feet parallel with each other. Keep the knees over the ankles, tuck your tailbone in and lift your bottom off the ground. Move slowly with concise movement so you are sure to target the appropriate areas. Start off with 20 reps and then eventually increase by ten as you start to get used to it.
Lunges are a great exercise for not only your butt and legs, but you should also be using your core for structure, and so you will be working your abs as well. I like to use 5-10 lb weights with this exercise, so I get a little more of a challenge. Start in a standing position with your feet hip distance apart. Keep your core engaged, slowly pick up the right foot and step forward about 4-5 feet (depending on your height). Bend the right knee, so it lines up perfectly with your ankle and bend down far enough that you come close to, if not touch, the floor with your weights or hands. Using your glutes, core and leg muscles, step back into your standing position. Switch the other side with the same focus and control. Start with reps of 10-15 on each side and work your way up to 30-40.
Stretching Is Important!
Before and after every workout, make sure you are stretching. I actually like to perform these stretches between each exercise to make sure I am not too sore the next day.
This simple yoga pose starts with you on your hands and knees with your feet together, knees further than hip distance apart. Lean back and rest your bottom on your heels, reach your arms out as far as your can and rest your forehead on the ground. Hold for one minute.
Knee to Chest
For this stretch, you simply pull your knee into your chest and hold it for the count of 10, then switch sides. You can do this in a standing or lying down position.
These are just a few of the many exercises you can do to lift your booty! What is your favorite glute workout?