Glutes are most likely the sexiest muscle, how to make them to show up.
1.Hip-Lift Progression
This is an awesome way to relieve tension in your lower back and work your butt at the same time. (A cushy mat will keep your tailbone from crying afterward.)
Do it:
- Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
- Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
- Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
- To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
- Keeping your hips up, place your foot back on the floor and then lower your hips.
- Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.
2.Bottoms-Up Lunge
Perform a hip drive. Bring left foot forward so you're kneeling on right knee. Push into your left heel and engage glutes to stand, bringing right knee up. As you stand, try not to push off of the ground; instead, engage hamstrings and glutes to lift. Return to starting position.
3.Plie Squat
How to: Stand with your legs about two feet apart, toes turned out, and hands on your hips. Rise onto your toes, bend your knees, and sit back, lowering yourself until your thighs are parallel to the floor. Return back to start. That's one rep. Do 15 reps.
4.Toe Taps
The, um, lower, looser part of my butt takes a beating from this move. Thankfully.
Do it:
- Lie on the floor with your arms on your sides.
- Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
- Now slowly and quietly tap your left toes to the floor, then your right.
- Alternate tapping feet for one minute.
- If you feel any lower back pain, don't bring your toes all the way down.
5.Glute Bridge
Lie faceup with knees bent and feet shoulder-width apart. Raise hips straight up off the ground, engaging glutes and bracing your core. Lower down slowly, creating your own resistance.
6.Side-To-Side Squat Jump
How to: Stand with your feet shoulder-width apart and arms by your sides. Push your hips back, bend your knees, and lower until your upper thighs are parallel to the floor. Raise your arms until they are parallel with the floor. Pause, then jump as high as you can toward the right. Land, then jump back to start. That's one rep.
7.Single-Leg Front Raises
Balance! A solid thigh stretch! Glute tightening! This is a multi-reward move that requires less coordination than you might think.
Do it:
- Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
- Bend your right leg and raise it about 3 inches off the floor.
- Extend both arms in front of you at chest height and your palms facing down.
- Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return to chest height.
- Continue alternating arm raises until you've done 8 total, 4 reps on each arm.
- Now switch legs, doing 8 more reps standing on your right leg.
8.Chair Squat Jump
You'll need a chair or bench for this move. Sit on a chair with back straight and feet hip-width apart. Using your glutes, jump straight up, making sure both feet come off the ground. Land lightly, and slowly squat to sit on the chair.
9.Lateral Squat Walk
How to: Stand with feet hip-width apart, knees slightly bent. Maintaining a tight core, step your left foot out to the side, followed by your right. Then step back to the left; that’s one rep. Do 15 reps. (Note: You can place a mini band around your thighs for a greater challenge.)
10.Dumbbell Squats
A simple way to kick off even a quickie workout, these squats are powerful little moves. Over time, increase reps and dumbbell weight to amp them up.
Do it:
- Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
- Squat down as if you were going to sit in a chair, keeping your weight over your heels.
- Squeeze your glutes as you return to the start position.
- Do 15-20 reps.
- As you continue, keep the weight in your heels, making sure your knees do not pass forward of your toes.
- For a bigger challenge, try it without the weights, jump explosively, and land in the squat position.
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Sources:www.fitnessmagazine.com,www.greatist.com,www.womenshealthmag.com
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