Saturday 2 July 2016

4 Effective Moves That Really Work Your Butt

Milanvirijevic / Getty Images

Having a go-to fitness routine is great—you know what you need to do and you get it done. It’s your little black dress workout that always fits and makes you feel amazing. But if your training sessions are feeling a little stale (run, squat, lunge, repeat until you cry for mercy), mix things up with a few new moves. 

When it comes to effective lower-body exercises, these four moves are less boring than your basic squat, and will target your glutes from every angle. Learn them below, and be sure to Pin the image at the bottom to keep these moves handy…you never know when you’re going to want to bust out a butt exercise.

1. Marching Glute Bridge

Whitney Thielman

  • Lie faceup on your mat with your knees bent and feet flat on the floor. Lift hips off the mat. This is your starting position.
  • Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
  • Return your right foot to the ground but keep your hips lifted.
  • Now repeat on your left foot.
  • Try to keep your hips lifted the entire time, but take breaks if you need!

2. Side Step Squat

  • Stand tall with your feet together. Take a step to the right with your right foot and lower into a squat.
  • As you stand, return right foot to the starting position.
  • Now repeat on the left side, taking a small step to the left with your left foot and lowering into a squat.

3. Dumbbell Deadlift

Whitney Thielman

  • Stand tall with your feet about hip-width apart. Hold a dumbbell in each hand in front of your body with palms facing your thighs. Start with a medium-resistance weight (10 to 12 pounds), and go heavier when you can.
  • Keep a slight bend in the knees and push your hips back to lower weights down the front of your legs. Keep the weights close to your shins as they lower.
  • Then slowly reverse the movement to stand.

4. Elevated Plié Squat Pulse

Whitney Thielman

  • Stand in a wide squat position with your feet about two to three feet apart and toes pointing out.
  • Come on to the ball of your left foot. Keep your back straight and abs tight and bend knees a few inches. Bring your butt straight down, don’t hinge back like you do in a regular squat.
  • Press your knees out slightly as you lower. Continue to pulse up and down, then straight legs to return to standing.

And here’s one idea of how to use all four moves in a mini circuit.

  • Marching glute bridge: Do this move for 45 seconds, then rest for 15 seconds.
  • Side step squat: Do this move for 45 seconds, then rest for 15 seconds.
  • Dumbbell deadlift: Do this move for 45 seconds, then rest for 15 seconds.
  • Elevated plié squat pulse: Do this move for 30 seconds with the right leg lifted, then repeat for 30 seconds with the left leg lifted.
  • Repeat this four-minute circuit as many times as you want. (It’s great for logging a few minutes of exercise first thing in the morning.) Just take a quick break, about one minute, between each round.

Graphic by Valerie Fischel

You may also like: Try This 10-Minute Plyometric Workout You Can Do At Home

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