Do two to three sets of five to eight reps. Then return to your starting position with control to complete one rep. Squeeze your butt to lift your hips toward the ceiling until your body forms a straight line between your knees and shoulders. How to do it: Lie on your back with your knees bent and feet flat on the floor, hips-width apart. They’re one of the most impactful exercises on glute development, Gilles says. Start with two sets per side and build up to three or four.īridges help build strength in the muscles around the hip joint and improve the stability of the torso. Repeat 15 to 20 times, then switch sides. Return to your starting position with control to complete one rep. Keeping your tummy tight, spine neutral (not arched), and knees bent 90-degrees, engage your glutes as you raise one heel behind you and toward the ceiling until your thigh is almost parallel to the floor. How to do it: Kneel on your hands and knees with your wrists under your shoulders and your knees beneath your hips. Perform this move correctly, and you’ll feel the burn in both your gluteus maximus and core. (Note: While you can begin practicing the following exercises as soon as, well, now, it’s always a good idea to talk to your doctor before starting any new kind of exercise routine.) There are countless ways to activate your glutes and legs without any equipment, says Pat Gilles, CSCS and owner of Pat’s Gym in Madison, WI. Gradually increase your reps and sets (i.e., on a weekly basis) as you get more comfortable with the moves-and stronger. On the other days, focus on cardio, core work, and strength-training different areas of the body to help keep your fitness regime balanced.Īnd if you’re totally new to working out? Pick just one or two of the exercises listed below to practice a few times a week. Ready to build your booty? To see results, devote at least two days a week to a focused glute circuit like the one below, Peterson says. Because different movements activate different muscles that comprise and surround the butt, it’s important to incorporate a variety of exercises into your routine. ![]() ![]() Strong hamstrings help enhance the distinction between the back of the legs and the butt to create a “lifted” look, says celebrity trainer Gunnar Peterson, CSCS. ![]()
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