This glute toning workout will activate neglected muscles, whilst also build a bigger booty. Whether you are looking to sculpt your bottom to fill out your favourite pair of jeans or to simply strengthen the muscles, this workout will help define your behind.
It seems current fitness culture is obsessing over the sacred butt, including how big it is, what shape it is and the curve of the lower back. Whilst it’s great that social media is promoting a healthy lifestyle, ensure that you don’t get too caught up in the #fitspo posts and #bodygoals. All bums come in many shapes and sizes and the important thing is that you are taking the time to work on yourself.
In saying that, this butt workout is fantastic at shaping a firmer, more muscular behind. But that’s not the sole focus of the workout. The glutes are made up of the gluteus maximus (entire seat), gluteus medius (lower butt to pelvis) and gluteus minimus (underneath the other two muscles). Collectively, the butt is the main extensor muscle of the hips and thus strong glutes will be beneficial in proper alignment and muscle contraction of the lower limbs. For example, it is responsible for pulling the thigh behind you, lateral side movement and internal and external rotation of the hip.
Additionally, due to the increase in desk jobs and sedentary behavior our bottoms are effectively being ‘turned off’. These exercises are designed to activate the glutes helping to minimize back and knee pain.
To do this workout roll out your mat and perform one set of each exercise back to back, without rest. Take a minute breather, then go through the routine again for your fitness level or desired time frame.
- Beginner: 1 X sets
- Intermediate: 2 X sets
- Advanced: 3 X sets
Donkey Kicks: Place your hands and knees on the floor. Ensure the shoulders and hands are in align, the back and neck are flat and the hips are directly over the knees. This is ‘starting position’. Keeping a 90 degree angle in your knee, raise one leg above hip height. Squeeze the glutes at the top before returning to position one. Repeat this exercise 30 times on one side before moving onto the other.
Extended Donkey Kicks: Similar to the first exercise, instead the leg is extended and foot flexed. Keep this tension in the leg as you complete the movement, to engage both the hamstrings and glutes. Repeat 30 reps on one side before switching to the other side.
Fire Hydrants: Begin in ‘starting position’. Keeping a 90 degree angle in the knee, raise your leg sideways. It may feel uncomfortable or unusual to start with due to reduced hip flexibility. Therefore, only raise your knee as high as you feel comfortable. The glutes will be engaged at the top of the movement, so ensure you pause for a second before lowering down. Repeat this action 20 times on each side.
Clamshells: Lie on your side with one hand supporting your head and the other in front of the chest. Place the feet on top of each other with knees bent. Rotate the top hip outwards, so that the top knee is lifted but heels still together. Squeeze the glutes at the top of the movement before repeating 20 times on each side.
Elevated Clam Shells: A variation on the clamshell, recommended for intermediate- advanced individuals. By lifting the feet off the ground there is a greater range of motion in the hips, allowing for greater glute activation. Perform 15 repetitions on reach side.
Grasshoppers: Lay flat on your stomach, with your head resting on your hands and knees on either side of the mat. Keeping the toes together, lift your knees off the ground simultaneously. This exercise will target the lower back and gluteus maximus with a small and concise movement. Perform 15 repetitions.
Bridges: Lie on your back with knees hip with apart and feet firmly planted on the floor. Keeping the hands by the sides, engage the abs and glutes to lift your pelvis off the floor. Squeeze at the top for a second before returning the floor. Repeat this 20 times.For intermediate- advanced individuals, keep one leg elevated and in alignment with the other knee, hips and chest as you perform the exercise. For this variation, perform 10 repetitions on each side.
Let me know if you give this workout a try. I also have a killer Ab Toning Workout, which you can also checkout for an ab- butt duo.