One area I have a lot of clients want to work on is their glutes, and all around hip area. Your glutes are the biggest muscle group in your body, so it’s a very good idea to keep them strong. It can help you to prevent injury and get stronger overall. There are amazing exercises to really isolate these areas, so check them out below. You (and your jeans!) will be happy you did.
There is a reason nearly every group exercise class, bootcamp, and personal training session usually includes squats –> they work!! Keep your feet shoulder width apart, or stretch them a bit wider for a deeper, different feel. Start with just your body weight, then add more weight as you get more comfortable with the movement. They are both very effective and with get those glutes in tip-top shape!
Ever watch the Olympics and see how sprinters have quite the muscular tooshes? Well, there is good reason for that. Sprints are a great way to increase your muscle mass. Of course, they do all kinds of exercises as well, but those sprints surely aren’t hurting anything.
Flutterkicks can be an amazing ab exercise, but also great for other muscles to. Lay on your stomach with you arms by your side. Pretend you are doing small kicks, as if you were in a pool. This simple motion is a great isolation exercise that you can do nearly anywhere.
These tend to feel a little silly when you do them in public, but oh well – they work! Get on your hands and knees, with a flat back. One at a time, raise your leg towards the ceiling, with your knee still bent. You will have a wider range of motion, and much more isolation as well.
(Source – bodybuilding.com)
Glute Bridge on Bosu
This is a twist on an old classic. Instead of doing a regular bridge, grab a bosu ball. Lay flat on your back, with your knees bent and your feet on the squishy side of the bosu. Keep your feet on the ball and raise up your hips. To take it to the next level, straighten out one leg. After 5-10 seconds, switch legs. This is great for your lower back and glutes as well, so take advantage of it. If you do not have access to a bosu ball, just go through the same motion right on the floor.
Deadlifts are amazing for a lot of muscles, your butt included. If you have never done one, ask a trainer where you work out to give you some guidance. Good form is imperative so you don’t get injured. Start with very minimal weight, just to get the movement down, and increase the weight from there. You can even use dumbbells at first, rather than the entire barbell. If you do not have access to a personal trainer, check out the video below for correct form and technique.