My job as a personal trainer is to give the client results. Without results you don’t have any clients. It doesn’t matter how good you are at your job, how much education you have, or how motivating you are, if you don’t deliver, you’re out of a job! So when someone comes to me with the goal to lift their butt, I make sure that they use the exercises that give them the best results FAST. While people love squats (and they do deliver results) beginners shutter at the thought of the squat rack. They also are fearful to do it alone. This isn’t to say that you get rid of it, you just introduce ones that they aren’t afraid of. Then ease them into it later when they are more confident. This easy to do butt exercise doesn’t need equipment and you can do it anywhere. It’s one of the only butt lifting exercises you’ll ever need.
The Glute Bridge
This is a great exercise to do with or without weights. Most of my clients will use 5 to 10 pound weights and place them on their hips. As you raise your hips off the ground the weights add extra resistance.
How to do the Glute Bridge
1.)Lay down on the ground with your knees bent. Place your feet flat on the floor. Place your arms on the ground next to your body, palms down and flat on the floor.
2.) Lift your hips up to the ceiling and align then with your knees.
3.) IMPORTANT: at the top of the motion, squeeze your butt for 2-3 seconds then return your hips to starting position.
Trainer Fitness Tip: you can see from the muscle illustration that this also works your abs. So make sure to keep your stomach in and tight while you preform this exercise.
Do 2 -4 sets 12 -15 repetitions
In this video featuring Christine Khuri, (one of my favorite trainers) you can see how she does a variation of this exercise at 10 minutes in. She then follows it with a one leg bridge which is an advanced move that you can add to this series. She’s also doing a pulsing lift which an alteration from the original exercise seen above.
Use this butt lifting exercise 2 -3 times a week for best results! Don’t forget to stretch your butt also! If you don’t stretch it, then the muscle can’t grow. This is also very important for those who have desk jobs since sitting tends to make the glute muscles overly tight! Spread the word and share this on your facebook and use the share button above to email.
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