No buts about it: building a sculpted behind begins with a great exercise routine. We put together a list of tush-toning exercises to add to your weekly workout sessions. Perform these as a single routine to target the glutes, or add two to three to end of each workout during the week.
A good starting point is 3 sets of 10-15 reps for each exercise.
Band hip bridge:
Place a mini band around both legs right below the knee. Lie on the back with feet on the floor about hip width apart. Roll the pelvis slightly upward so the hips align with the ribs and the ribs lie flat. Lift the hips off the floor, pressing toward the ceiling while squeezing the glutes. Keep the spine neutral and do not allow the ribs to flare.
Band deep squat: Place the mini band around both legs above the knee. Stand with feet shoulder-width apart and toes slightly flared. Sit the hips down and back while pushing the knees into the band. Lower until the hips sit just below the knee, then push back up to starting position.
Seated band abduction: Sit on the edge of a chair or bench. Place the mini band around both legs below the knee. Move the knees away from each other, contracting the outer glute muscles. Return to starting position and repeat.
Band side lying clamshell: Lie on the right side with both knees flexed to a 90-degree angle and hips slightly flexed. Place a band around both legs slightly below the knee. Keeping the heels together, move the top knee toward the ceiling to abduct the hip. Lower back down. Repeat for reps on both sides.
Band standing kickback: Place a mini band around both ankles, standing hip width apart. Raise the right foot behind you, contracting the glute and squeezing the hamstring. Keep the hips under the ribs, avoiding spine hyperextension. Return to starting position and repeat for reps on both sides.
Band supine feet-elevated hip bridge march: Place a mini band around each foot. Lie on the back, placing both feet on a bench (legs remain extended). Bridge the hips up toward the ceiling, keeping the glutes tight and the spine neutral. Bring the right knee toward the chest. Return to starting position and repeat on the left side.
Band lateral lunge: Place the mini band around both ankles. From a standing position, step the right leg out to a wide stance. Shift your weight to the right side, bending at the knee into a 90-degree squat. Press back up and return to starting position. Repeat for reps on both sides.
Band quadruped fire hydrant: Place the mini band around both legs above the knee. Assume a quadruped position with both hands and knees on the floor. Keep the core tight and the spine neutral, then lift the right knee out to the side to abduction the right hip. Return to starting position. Repeat for reps on both sides.
Kellie Davis is a freelance writer and blogger turned fitness coach living in Northern California. She published short fiction and essays in anthologies and literary magazines before starting a full time career as a health and fitness writer. She currently works as a contributing author to several online fitness publications, and also runs corporate blogs in the health food industry.
0 customer responses
You must be logged in to post a comment.
click here to log in