Spring is just around the corner… FIT these 5 fab butt exercises into your routine to get your glutes in TIP top shape. These are very effective, and no equipment needed. Perform these exercises 2-3 times a week for best results.
1. Hip Thrusts
Lie on your back, feet are flat on the floor, knees bent. Raise your hips as high as possible, then lower and repeat. For added burn, do 5 mini pulses at the top of movement.
Do 15-20 reps, 3-4 sets
Standing with legs shoulder width apart and hands in front of body or on your hips; sink slowly to the ground so that your thighs are parallel to the floor. Keep your back flat and head up. Hold for a count of two, squeezing the glutes as you come up. You can also do a wide stance for variation. 12- 15 reps, 3-4 sets.
3. Walking Lunges
Stand with your feet hip-width apart and your hands on your hips; step forward with your right leg and slowly lower your body until your right knee is bent at least 90 degrees then pause, raise up, and bring your back foot forward so that you move forward (like you’re walking) a step with every rep. Also, make sure you are pressing off the heel of your foot and alternate the leg you step forward with each time. Lunge for 20-30 steps, 3 sets.
4. Standing Kickbacks
Stand feet together, hands on your hips. Lift one leg behind you keeping the torso upright as possible. *For a little wow factor; place one hand on the glute as you perform the exercise to feel muscle working as you raise and lower each leg. Do 12-15 reps on each leg, 3-4 sets.
5. Kneeling Kickbacks
Start kneeling on the floor, on all fours, with your hips lined over your knees, back is flat, and head is up. Elbows are locked and your feet and knees are together. With foot flexed and knee bent, lift your leg as high as you can, squeezing your glutes and hold-hold-hold for a count of two and then lower leg down and under chest. Repeat for 10 to 15 reps and then repeat on the other leg. Do at least 3 sets.
Trainer Tips: If these exercises are too easy for yo, try adding resistance bands, weights, or adding a 4th set!