5 AMAZING BUTT EXERCISES

Looking for a tighter, more robust, back side? Try these 5 exercises together for a BOOTY blasting burn! Have funBarbell Squat

Back Squat: In the picture we are using a Barbell- however just use whatever you have accessible to you.  Squats are one of the best ways to tighten and tone your butt. Key Points to the squat:

  1. Start with your feet shoulderwidth apart and point your toes either straight to the front or out away from your body. Do whatever feels the most comfortable
  2. Keep your head and chest up
  3. Push your hips back as if you were to sit in a chair
  4. Lower your hips to create a 90 degree angle with your legs
  5. Squeeze your bum as you comeback up

Things to watch for:

  • Make sure to keep you back straight through the whole motion. If your back is rounding- that might mean you are lifting too heavy of a weight. Drop the weight and focus on form
  • As you sit down into the squat, your knees should be “behind your toes”, this means that is you draw an imaginary line from your knee to the floor, the line should be behind your toe.
  • Focus on constant breathing. For veteran exercisers you should inhale during the hard parts- this will provide more oxygen to your muscle during the motion. For the beginner to moderate exerciser focus on exhaling during the hard parts. It is much easier and provides more likelihood that you are not holding your breath

Glute kickbacks Glute Kickbacks (Donkey Kicks)- you can do this with body weight, holding a weight in your knee, or by using a cable.

  1. Start with both hands and knees on the floor in a table position
  2. Raise one knee off of the ground and use your butt to kick up to the ceiling and back
  3. Focus on using your glute to lift your leg up and back

Things to watch for:

  • Focus on keeping your back straight as possible
  • Focus on breathing through the entire motion
  • Keep your arms straight through the full motion

Crab Walks

Crab walks- can be done with body weight or holding a weight at chest level

  1. Push your hips back into a squat position
  2. While staying in a low squat through the whole motion, take a step to one side
  3. Transfer all of your weight to the leg you used to step over, and bring your other leg under your body back into a squat position

Things to watch for:

  • Focus on staying as low as possible
  • In a squat position, keep your head and chest up and your knees behind your toes
  • Keep your balance as your transfer your weight from on leg back to two

Bridge

Hip Bridge– a body weight exercise that can be done slowly to increase the burn

  1. Lying on your back with your feet pulled towards your glutes
  2. Contract your glutes and raise your hips to the ceiling

Things to watch for:

  • Focus on creating a straight line from your shoulder to your knees
  • Focus on constant breathing
  • A slow and controlled motion

Narrow Squat Kick Back

Narrow Squat with Glute Raise– A combo exercise that can be done with body weight or while holding weight

  1. From a standing position with your feet together, push your hips back and sit down into a squat
  2. As you stand from the squat raise one leg up behind your body pulling your heel towards the ceiling

Things to watch for:

  • Focus on keeping your head and chest up during the squat and your knees behind your toes
  • Keep your back leg straight when raising it

 

Do these 5 exercises to help firm and tighten the BOOTY. I suggest doing at least 10 each time and 3-5 sets. Add a few days of cardio and upper body exercises to round out your program! You can also check out Periodization for more tips on how to create a program or you can contact us for tips, tools and questions!

Stay Healthy,

High Five!

Lorne

2016-05-11T15:28:20-06:00 By |Exercise, Uncategorized|Comments Off on 5 AMAZING BUTT EXERCISES