Many people forget how import glute muscles REALLY are. Sure, having a nice butt looks good in jeans and is attractive, but people forget that they are also very necessary for LIFE! Glutes help you get in and out of your chair, on and off the toilette, and they allow you to squat down and pick something off the ground. All of these movements are very necessary and we take them for granted. One of the biggest reasons people aren’t able to get a more defined or higher butt is due to tight muscles. SO if your aim is to lift, define, and add to your assets, you MUST first make sure you are foam rolling and stretching it! Do this 3 minute butt routine 2 – 3 times a week with foam rolling for best results!
HOW TO FOAM ROLL YOUR BUTT
I would say that about 80% of the population has tight glutes and periformis muscles. If they are tight, then they are weak. If they are weak, your body will avoid using them so it doesn’t tear them (this is a defense mechanism). If you aren’t using them then you will never have the butt you want!
Sit on the foam roller and cross a leg. Lean towards the crossed leg. Roll back and fourth slowly until you find a spot that is tender. Stay on the tender area for 20 -30 seconds and then find the next spot.
One Leg Squat Touch Down
Start in a standing position. Stand on one leg. Slowly bend your knee to lower your body to the floor. Kick the opposite leg behind you (for balance). If possible, try to touch your toe with the opposite hand. Return to starting position and squeeze your butt at the top of the movement.
DO 12 – 20 Repetitions on each leg. Do 2 -3 sets
Fitness Tips: If you find that this exercise is too easy, add dumbbells.
Single Leg Squat
Place a bench about a foot behind you and stand on your left leg; lift your right leg and both arms in front of you. Bend your left knee and lower until you are sitting on the bench. Pause, then drive back up to the starting position.
Trainer Tip: Make sure you squeeze your butt when you return to standing position.
Trainer Tip # 2 : If You want to make this exercise more challenging, don’t sit on the bench, just touch the bench with you butt and return to standing position.
DO 12 – 20 Repetitions on each leg. Do 2 -3 sets
Bench Lunge
Place one foot on a bench behind you, laces down. Bend your front knee and lower straight down, keeping your knee in line with your toes. Straighten your leg to come back to the start position and squeeze your butt. Complete the set and then switch sides.
DO 12 – 20 Repetitions on each leg. Do 2 -3 sets.
Trainer Tips: Make sure your front knee doesn’t slide forward as you lower into the lunge. Try to keep your front knee lined up with your ankle.
These 3 minute butt exercises take almost no time to do and have the potential to make a HUGE difference in your physique. Print them and post them somewhere that you see daily. This will encourage you to do them!
Keep in mind, if you have specific needs or you want a workout created for you. We are now offering personalized routines that include moving images. The price is 19.99 per routine. If you are interested, contact me via this link –
Yes I need a workout routine, like yesterday !!!
Adria Ali
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