Tone your tush with a stability ball. No gym needed! Just grab your stability ball and lets go!
Who doesn’t want a firm, tight, lifted butt?! We sit more now than ever and that is not helping our backside at all! It’s causing more harm on our bodies, which are designed to move. Add the below exercises to your current workout or do them as your leg/butt workout for the day.
Your glutes play a key role in stabilizing your pelvis, propelling you forward and keeping your body properly aligned. Keeping them strong lowers your susceptibility to certain leg injuries, including the dreaded runner’s knee and IT band syndrome. Whether you’re a total fitness junky or just want to live smart and protect yourself from pain, basic glute exercises can help.
To achieve a firm, strong backside, exercises for the glutes should consist of a variety of movement patterns that hit each one of the glute muscles – maximus, medius, minimus. Try this booty-lifting workout to add variety and to strengthen and sculpt that rear end.
IMPORTANCE OF STRONG GLUTES:
1. Glutes are part of your core.
2. Glute exercises reverse the sitting position.
3. Strong glutes protect your back, knees and hips.
4. Strong glutes help you run faster and jump higher.
5. Glutes help you look great!
Perform the following exercises 12-15 times each, and repeat the entire set up to three times to feel the burn. Focus on keeping your core and glutes active and engaged throughout all of the exercises, and don’t forget to breathe! Try doing these 2 times a week and see what kind of results you see in 2-3 months, you might be surprised!
EXERCISES:
1. Shoulder Elevated Hip Bridge (add dumbbells to make it more challenging)
2. Iron Cross (hold for 30 seconds ea. side)
3. Feet Elevated Butt Lift (do lifts with one leg to make it more challenging)
4. Feet Elevated Roll-In (do roll-in with one leg to make it more challenging)
5. Feet Elevated Hip Bridge (do hip bridge with one leg to make it more challenging)
So what do you think? Did you feel your booty burn? Remember…it’s all love, love tingles that is! Can’t wait to hear your thoughts!
Shine Brightly,
Ali
P.S. Here’s more booty lifting exercises.
