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| Loot the Booty by Essie |
The blog
post has been left up to me this week because we are going to take inspiration
from Loot the Booty by Essie and do a glute workout blog post! I do enjoy
exercising at least 3 days a week, usually 5 days if I have time and I enjoy
finding new workouts and working specific body parts. I like to tone things up
and build muscle when I can and the glute area is one of my favorite parts to
tone up and keep looking firm and fabulous!
Here are
some exercises that I like to do when I’m focusing on working out the glutes.
Glute Exercises:
Squats are the
best exercises when working your glutes out. You can do bodyweight squats or
squats with weights. There are many squat variations as well. You can try split
squats, side squats, a one legged squat, pulsed squats, plie squat, wide
squats, goblet squats, or Bulgarian split squats.
Take a look
at these squat variations...
Step Ups are
really easy to do and are a good cardio workout for your butt. To do step ups
at home, just find a coffee table or chair and alternate legs as you step up.
Do three sets of 15 reps and add weights for an extra challenge.
Bridges work
your abs and butt all at the same time. You don’t need any equipment to bridges
just lie down on your back on the floor hands at your side and feet shoulder width
apart. Lift your hips off the floor while keeping your back straight and then
go back to starting position except don’t let your butt touch the ground.
Perform 20 reps.
Fire
Hydrants can be done by kneeling on all fours with your hands directly under
your shoulders. With your leg still bent at the knee, raise your leg out to the
side so that it is at a 90 degree angle and then slowly lower the leg back
down. Repeat 12 times and for three sets.
Leg Lifts
can be done by kneeling on all fours but extending on leg fully out. While one leg
is in the kneeling position, lift the extended leg up while squeezing your
glutes tight when you get to the top. Make sure your toe doesn’t touch the
ground as you lift, you don’t want to give those glutes a rest. Repeat 12 times
for three sets and then switch legs. You can do this standing up as well; these
are called kickbacks and you stand on one leg while the other leg gets extended
behind you.
Donkey Kicks
again will happen when you are in the kneeling position. Keep one leg on the
ground while pulsing the other leg up in the air. The bottom of your foot should
be flat and facing up as you pulse the leg up. You should also do 12 reps of
these three times.
Squat Jumps
are good cardio and they will make your glutes burn! Squat down as you usually
would but jump up instead. Go back to the starting position and repeat 12
times. Choose your set number based on energy and how difficult you find these
to be; try and aim for three sets if you can.
Lunges also
have many variations. You can do walking lunges (what they sounds like, lunging
while moving forward or even on the treadmill), backwards and forwards lunges
(so when you start with your feet together either lunge with one leg forward or
backward), side lunges (lunge to the side from the start position), or
pulsating lunges (lunge forward with one leg and pulse for 12 reps then switch
to the other leg repeat and complete 3 sets). All are awesome, but for an extra
challenge add weights.
Here are
some to take a look at...
Here some
other links to some good glute workouts.
The XHIT
channel on YouTube has some really great glute works and great workouts overall
so check them out.
