3 simple exercises to tone your glutes
Could your caboose use a boost? Butt building exercises not only enhance your assets, they improve your overall health. A tail toning workout has a wide range of benefits such as increased caloric expenditure, strength building to help power through your daily movements and better knee and hip joint stability. The glutes are comprised of three muscles - the gluteus maximus, medius and minimus. In order to have a well-rounded rear, you must train and target all three.
Perk up your posterior with this do it anywhere, mini resistance band workout.
Supersize your squats by adding a mini band to the mix. Positioning a resistance band around the lower thigh causes the lateral glutes to open the hip flexors. This joint movement is important in preventing the knees from turning in during a squat, in addition to encouraging a deeper squat. This technique also prevents the lower back from curving during each repetition.
Place the band around the lower portion of the thighs, directly above the knees. Stand with your feet shoulder-width apart.
Apply pressure on the band as you hinge back at the hips and bend deep into your squat. Protect your knees by keeping your body weight in your heels throughout the duration of this exercise.
Press through your heels to return to the starting stance. Repeat 12-15 times.
Extensions are one of the primary movements necessary for targeting and isolating the glutes. Kickbacks are an essential toning tool for increasing muscle definition, range of motion and speed for activities like running and skiing.
Stand next to a sturdy surface like a wall or chair, and place the mini band around your ankles.
Keep your left knee soft and your core tight as you slowly extend and elevate your right leg off the ground. Squeeze your glute muscle at the top of this move. If you are performing this exercise without a chair for support, it is okay to allow your upper body to lean forward slightly. However, avoid rocking forward and backward with each repetition as this puts strain on the lower back and shifts the focus from your glutes to other muscle groups.
Return the leg to the starting position and repeat 12-15 times on each side.
Don’t let the look of this exercise fool you. The mini band lateral walk will have the sides of your bum burning after only a few repetitions. The gluteus medius is one of the three major glute muscles, yet it is often neglected in most training routines. This muscle is responsible for hip movement and more specifically, leg abduction. A strong gluteus medius helps maintain proper knee tracking when moving laterally. For an added challenge, increase the speed in which you shuffle back and forth.
Adjust the mini band so it is slightly above the ankles.
Keep your core tight, knees soft and hips slightly bent as you take a large lateral step followed by a step in with the other foot. The resistance of your band will determine how big of a step you can take. Check your feet to ensure that they are parallel to each other and that the toes are pointed forward for each repetition.
Continue stepping back and forth to work both legs. Remember to always keep tension on the resistance band so the targeted muscles are doing all the work. Repeat for 60 seconds in total.
Repeat this circuit 3-5 times
If you want results, hold yourself accountable and work your butt off.