Change Your Choices

Change Your Life…Tips for a healthier you

Some Favorite Moves for a Toned Butt!

on January 5, 2012

Lunges and Squats are the most popular exercises for your glutes, but here are a few favorites of mine that can be easily incorporated into your routine.

Basic Bridge

Lie back, knees bent, feet on the floor hip-width apart, arms extended at sides with palms facing down.

Don't look to the side, keep your neck neutral

  • Lift your hips toward the ceiling, pressing into your heels (but don’t squeeze your glutes).
  • Hold for 10 deep breaths, then slowly lower your hips to the floor.
  • Repeat 5 times.

To make this an intermediate move, lift your toes off the floor, pressing through your heels.  To go advanced- lift a leg and press with just one.  5 reps, then switch and do 5 on the other leg.

Donkey Kick

donkey kick butt exercise

Get on your hands and knees, with wrists aligned under shoulders, and knees under hips.

  • Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed. Your leg should not straighten, keep a 90 degree angle when you press up.
  • Return to starting position and repeat 15 to 20 times. Don’t let  your hips turn, keep them parallel to the floor.
  • Switch sides.

Need more intensity ?  Make it a side kick.  Kick to the side at a 45 degree angle.  Or- use a resistance band around your foot and under your hands.

Swingers

Your glutes run diagonally so this exercise will work them diagonally.  You can make this really intense by keeping the contraction through the whole move.

Get on your hands and knees, wrists under shoulders, hips and knees aligned.  Some people prefer to have the opposite hand a bit forward.

. Raise your right leg and straighten, pointing your toes.  Slowly move your leg to the side, stop when you feel your hips begin to turn.  Return leg to the back.  Do this 5 times.  Slow and easy, not using momentum.  Don’t expect your leg to go far- this is a small but intense movement. Remember to work the other side!

Now that you have done these separately- let’s put them together in a routine.  Tune in tomorrow for the Butt Week Finale!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: