#1: Seated Glute Stretch
The seated glute stretch is a good flexibility exercise that stretches the gluteus medius and hip external rotators muscles.
Stretching is often pushed to the side or left for the end of workout, but it should be part of your exercise regimens and performed prior to your workout.
Adding glute stretches into your lower body workout day is extremely important since many of us suffer from tight, inactive glutes often caused by sitting on a chair all day everyday.
Lower body exercises often rely on the work of well stretched and conditioned muscles, and stiffness in your lower body can only lead to a poor performance and higher risk of injuries.
Make sure to add a few stretches before you begin workout regimen.
How to do a seated glute stretch:
- Sit
with your legs straight out in front of your body.
- Cross
your right ankle just above your left knee. Both knee should be bent and
resting out to the side. Bend your left knee back in toward your
body. Hands should be back behind your hips on the floor.
- Slide
your butt down closer to your left foot. The closer your left is to
your body, the deeper and greater you should feel stretch in your
glutes, outside of the hip.
- Hold
the stretch 25-30 seconds before switching to the other side for another
25-30 seconds. Repeat 2-3 times.
Tips:
- Keep
your shoulders back and down and your chest as open as possible
throughout the stretch
- Breathing
is very important when perform this stretch.
- Take
long diaphragmatic breath in and out as you hold the stretch.
By keeping a nice flow oxygen to the body, you will allow the
tight muscles to relax, and stretch better.
#1: Glute Bridge
The glute bridge also known as the butt bridge or supine hip
extension, is one of the best exercise for working your glutes (butt), lower
back, and hamstrings.
This glute exercise is so simple, yet super effective at
developing strength in your lower posterior.
It’s a great exercise to add to your at
home bodyweight workout routine because
it is beginner friendly and doesn't’t require any fitness equipment to perform.
Another characteristic of glute bridge that can make this a
superior choice than other "butt toning exercises" is
glute bridge is one of the few exercises that accommodates people with bad
knees.
When many lower body exercises place pressure and stress on the
knees, glute bridge does not.
It also works to improve the knees by strengthening the hamstrings
muscles.
How to do it:
- Lie
on your back face up with your knees bent, arms to the sides, and your
feet placed firmly on the ground.
- Keep
your back in a neutral alignment, meaning neither arched or glued tightly
to the floor.
- Clenched
your butt muscles, push through the heels and raise your hips off the
floor until your knees, hips and shoulders form in straight line.
- Pause,
then slowly lower hips and butt back down to the floor. Do 12 reps, for 3
sets.
#2: Squat
Air Squat or bodyweight
squat is one of the most effective "butt toning
exercises". Squat is also really effective at toning and shaping your
thighs in addition to the buttocks.
You can perform this exercise using your bodyweight, a pair of
dumbbells, a medicine ball or barbell.
How to Do Squats
- Stand
as tall as you can with your feet spread slightly wider than
shoulder-width apart. Hold your
your hands behind your head. - Look
straight ahead and keep your torso as upright as possible for the entire
exercise with your lower back slightly arched.
- Tighten
your abs, bend your knees, and lower your body as far as you can by
pushing your hips back.
- When
your thighs are parallel to the floor, hold the position for a couple of
seconds and return to the starting position.
#3: Bulgarian Split Squat
As the name implies, your legs are in a split position with your
back foot elevated on a bench, chair or steps.
Tips: One coaching tip here is not to elevate your back foot any more
than 4-8 inches.
The exact height of the bench, step, or chair should depend on
your heights, but the general rule is elevate it just enough to place more
emphasis on the front leg.
If it is too high, it can put too much stress on the hip flexors
and also cause hyperextension of your spine and lower back.
How to Do Bulgarian Split Squats:
- Stand
about 2 feet in front of a chair or bench (4-8 inch height)
and place your hands on your waist(or let them hang down on your
sides). Place the top of your left foot on the chair
- Bend
your knees to lower your body as far as you can, keep your shoulders back
and your chest up and out. Pause, then push through your right heels to
return back to the start position. Do 10 reps then switch legs and 10
reps. Continue for 3 sets.
#4: Hip Thrust
Hip thrust is a super effective butt lifting exercise that
strengths your glutes (butt).
Both squats and hip thrusts are excellent butt workkouts, but if
you have a weak back and knees, hip thrust is a preferred choice.
While squats are very functional and one of the best lower body
exercises for working the glutes, hamstrings and thighs, it requires more
balance, coordination and core strength to perform than hip thrust.
"Butt toning
exercises for women to get a perkier butt, leaner legs and
flatter abs."
Your squats can also be limited by your back strength, which is
not the case with hip thrusts.
According to a post on Squats vs
Hip Thrusts by Eric Cressey. Hip thrust is a much more stable exercise and simpler to perform,
and generally limited by glute strength, meaning that the set reaches failure
when the glutes can no longer raises ups off the ground.
How to Do it:
- Sit
in front of a bench, knees bent and fee flat on the ground, lean your
upper back, shoulders against the edge of the bench.
- Clenched
Your butt and push through your heels to raise hips off the floor to form
a straight line from your knees to shoulders, with your upper back
completely resting on chair, bench or couching.
- Pause
2-3 seconds, then slowly lower your hips and butt to return to the start.
Do 10 reps for 3 sets.
#5: Bicycle Crunch
Bicycle crunch is a simple abdominal exercise that primarily
targets your rectus abdominal muscles (A.K.A.. the six-pack muscle), located in
your stomach and it allows you to move, tilt and bend your body.
Other abdomen muscles targeted are your obliques (A.K.A.. love
handles that run along side your abs). Your obliques also help you to twist
your torso and your spine.
This crunch workout is great because you can activate your abs at
a very high level without needing any fitness equipment or ab machines.
In fact, bicycle crunch was named the best and most effective exercise for both your lower
abs, and upper abs by a research sponsored by The American Council on Exercise
(ACE). It's been ranked
higher than the plank.
Another secondary sets of muscles that get activated during the
bicycle crunches are your Iliopsoas, also known as your hip flexors.
Iliopsoas allow your hips to flex, turn and rotate from side to
side. Since this advanced crunch exercise stretches the hips and glutes, it can
also be considered as a flexibility exercise.
Primarily the head of the Iliopsoas, the psoas major, gets engaged
during the bicycle crunches.
How to Do it:
- Lie
down on the floor on your back with your hands behind your ears. Lift your
legs about 4 to 6 inches off the ground and bring your shoulders up, so
that your arms are in a wide V-Shape.
- Engage
your abs to lift your upper body to drive your elbow toward your left
knee, release, and then drive your left elbow toward your right knee.
Continue alternating side to side for 10 each.
#6: Plank
Plank - Plank is one of the best core strength exercises that
challenges your entire core to maintain a straight line position.
The planks involve contracting your muscles against your body
resistance and is commonly used in injury rehabilitation or reconditioning of
your core before doing spinal flexion exercises.
How to do it:
Lie face down on your
stomach, legs straight and feet together. Bend your elbows and rest your
body weight on your forearms.
- Engage
your abs and brace your core as if you were about to be punched in the
stomach.
- Push
your forearms away from chest so your body form a straight line from your
shoulders to your ankles.
- Hold
the plank for 30 seconds.
This workout is designed to not just
tone your legs, abs and butt, but also every inch of your body.
While the focus is your butt and abs,
the exercises engage your core, shoulders, and arms. Enjoy it!
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