Home > For Ladies > Exercising Your Glutes

Exercising Your Glutes

September 18, 2014

All women want it: That shapely, sculpted, and defined butt we see in the magazine ads for cellulite cream. Closets full of skinny jeans and miniskirts have us focused more than ever on lifting, tightening, and shaping our behinds.

But what many of us really want to know is this: Is there a butt workout that can actually help us get those round, lifted, and chiseled derrieres we covet?

Of course there is, and we are here to tell you all about it.

Squats

1

One of the best exercises you can do for your butt, hips, and thighs is the squat. Stand with feet parallel and shoulder-width apart. Slowly lower your hips, making sure not to let your knees go out past your toes.

Lunges

2

Beginning with your feet parallel and hip-distance apart, take a giant step forward or backward. Slowly lower your body, bending both knees.

Bend your knees no farther than 90 degrees, keeping your front knee aligned over your front ankle. Step together and repeat.

Alternate legs or do all sets on one leg and then switch for a greater challenge.

You’re cutting the rest time by half, and even though you do the same amount, your legs will be working harder. Beginners should stay in the lunge and just lower and lift by bending the knees.

Bridges

3

Lie on your back with knees bent and feet on the floor, hip-width apart. Slowly peel your spine off the floor from the bottom, one vertebra at a time, tightening the glutes and hamstrings until you’ve created a diagonal line from your shoulders to your knees. Return to the floor slowly, one vertebra at a time.

You can also try the one-legged bridge: Hold the knees tightly together and extend one leg at knee level while in the bridge position. Do all repetitions on one side, then switch.

To take it to the next level, try the bridge on a stability ball. With the head and tops of shoulders balanced on the ball, lift the hips into a tabletop position, level with the shoulders, then lower slightly and repeat.

Popular Now