Anyone who knows me knows that lifting and plumping my derri-aire is a priority...see, I was born with a flat behind and while the rest of my body is muscular and toned (or has been), the backside has been dropping like a bag of potatoes! I began teaching the "Kick Butt" 20 minute express glute class on Tuesday's at lunch time (12:15) and Wednesday mornings (7:00) a few months ago and I can say that my bum is in the best shape ever - like a 20 year olds. Well maybe not exactly, but close! I take this class very seriously and maximize each session to ensure that we work our glutes to the max. If you are like me and want to improve your backside, here is a circuit of 5 exercises you can do on your own time for a quick, efficient and targeted workout. Do each exercise for 10 reps per side continuous for one set and repeat three times. Aim to do the circuit at least 2 times per week for maximum results.
EXERCISE #1: CURTSEY LUNGES
Curtsey lunges, while not only a polite exercise, it provides aerobics as well tightening the glutes. You need to ensure that you put your weight on the front leg.
Stand with your feet hip-width apart. Keep your weight on one foot then take a big step back with your other leg, crossing it behind your left leg. Then bend both knees and lower your body as though you are “curtsying”.
Form is important, so we recommend you perfect this move without any weights and once you’ve got the curtsy lunge perfected, incorporate some dumbbells to this exercise for maximum results!
EXERCISE #2: GLUTE KICKBACKS
This is one of the best exercises if you want to shape and strengthen your glutes and if you're reading this I imagine you do!
Keeping your knee bent, push the sole of one foot up toward the ceiling. Extend your hip slightly so your thigh is just above parallel to the floor. Squeeze at the top.
EXERCISE #3: GLUTE BRIDGES
This is by far one of my favorite exercises not only because I get to scream out lift, squeeze and thrust multiple times but because it really focuses on the tush. Lay down on your back with your knees bent and feet flat on the floor. Then, raise your hips and squeeze your glutes at the same time. Not only will this exercise tone your bum but it also targets your abs and legs too.
EXERCISE #4: LUNGES
Although this is one of the simpler ways to work on your bum, it’s certainly one of the most effective. Make sure you incorporate a variety of lunges into your workout so you don’t get bored of doing the same ones over and over
again. You can switch between side lunges, stationary lunges and walking lunges. Although you can lunge without any equipment, you could try lunging while holding a weight at the center of your chest.
EXERCISE #5: SIDE SQUATS
The side squat is similar to a regular squat combined with a side step at the top of each squat. So set up by making sure you have space either side of you and with your feet together. Then step your left foot out to the left and lower down into a squat position with your weight centered equally between both legs. For more resistance, try squatting with dumbbells. I
If you're wondering, sadly, the butt image on the top of this page is not mine.. but soon, I will post a picture of my lifted and plumped behind! Don't forget to join me for my "Kick Butt" 20 Min express Glute class Tuesdays and Wednesdays- Here's the schedule to sign up
In good fitness,