Get your glutes right!
Tips and trips to tighten that bottom
Alot of my female clients always ask me, How can I tone my butt? So I
put together some great ways you can tone up at home. I think Jay Lo
has something to do with this butt craze but its keeps us trainers in
business. The best advice I can give is to make sure you use variety in
your exercises. Try different moves to see which ones work the best.
Here are a few that you can start with but do some research on your own
because you can target the lower on upper glutes.
1-KICKBACKS
One of the best ways to tone the glutes is with a backward leg raises.
How to? Stand straight up and add some ankle weights for resistance and
keep your legs straight and just kick your legs back slowly. Repeat at
least 15 times. Try to do at least 4 sets. Keep your knees straight.
2- Lunges
These are east just use light dumbells and take step forward and
bend the knee down and then step back into standing postion and then do
the same move with the opposite leg. Complete 10 repetions with both
legs with 4 sets.
3- Sqauts
Use dumbells and just bend at the knees do the same number of reps and sets as the previous exercise.
4-One leg Sqauts
Yes the same as a squat but with one leg. Keep your balance and go as low as you can. Same number of sets and reps.
5-The Bridge
Lay down on your back and bring your knees up with feet flat on the
floor. Now bring your body up like a bridge. Your pelvis should be
facing the ceiling with your back arched. Hold this position with the
glutes tight for as long as you can then repeat the action at least 3
times. This will really help tighten that backside.
Hope this helps you people that want to tighten up. If you have any questions you can email me anytime.
