Four Exercises To Tone and Tighten Your Glutes!!

Four Exercises To Tone and Tighten Your Glutes!!

NT1A9608There was a time when having a shapely, toned, gluteus maximus was just for people who were born with it. Nowadays there are several exercises that focus specifically on the glutes and go a long way in shaping a flat derriere.  Implementing these four exercises into your lower body workout will help you achieve just what you’re looking for, blast unwanted fat and create tighter, toned glutes.  Start by utilizinging just your body weight and then add resistance as the exercises become easier for you. Added weight with any of the exercises below will challenge and stimulate your glutes to encourage muscle growth giving your metabolism a boost.

Gluteus Kickbacks: Get on your hands and knees with your knees bent at 90 degrees. (a). Lift your left leg back and up, making sure your knee is bent until your foot is higher than your head. Squeeze your left glute. (b). Slowly lower your leg back to the start position. Perform the same with your right leg and repeat.

Bridge: Lie on your back with feet on the floor, hip width apart, and knees bent. (a). Slowly lift your spine off the floor from the bottom, tightening the glutes and hamstrings until you’ve created a line from your shoulders to your knees. (b). Return slowly to starting position and repeat.

Walking Lunges: Begin by standing with feet together, toes pointing straight ahead. (a). Step your left foot forward, keeping your forward foot centered over your ankle making sure your knee doesn’t extend past your toes, bending both knees to 90 degrees. (b). Press through your left heel to push up and step forward into a standing position. Step your right leg forward into a lunge and repeat.

Plie’  Squats: Stand with feet more than shoulder-width apart, toes turned outward 45 degrees. (a). Bend your knees to lower your body until your thighs are parallel to the floor, keeping your chest upright and core tight, (b). Press through your heels and straighten your legs to full extension and then repeat.

For more tips on obtaining tighter toned glutes, eating healthy, weight training,  health and wellness, or if you’re frustrated with your current level of fitness and have been thinking about hiring a personal trainer, contact us.

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