"I hate to see you go, but I love to watch you leave…..."
Whether we call it our booty, bum, butt, rump, derriere, tush, or backside, we are all talking about our glutes! Our glutes consist of three muscles: gluteus maximus (responsible for hip extension- i.e., moving your leg in a backward direction at the hip joint), gluteus medius (responsible for moving your leg away from your body), and gluteus minimus (helps with walking and rotation of the leg).
Besides just looking cute in a pair of jeans, our glutes also serve many other functions (I know, right?). Being the largest muscle in your body, your glutes are responsible for helping you burn a whole lot of calories! Since muscles are active tissues and require calories to maintain themselves, the more we can develop our muscles, especially large muscles like the glutes, the more calories we will burn each day.
Strong glutes also aid in maintaining back health, reducing back pain, preventing injuries, and improving sports performance. Our glutes are needed every time we sit down, stand up, walk, jump, and climb stairs. So, whether you are developing your glutes for your health or to turn heads when you walk by, these five moves are exactly what you need!
#1: Straight-Leg Donkey Kicks
Begin in the tabletop position with your hands and knees on the ground. Extend your right leg backwards as far as you can while keeping the toes of your right foot on the ground. Lift your straight right leg up until it is in line with your torso. Hold this position while squeezing your gluteal muscles for the count of two. Lower your leg until your toes tap the ground before bringing the leg upward again. Once you have performed 10-15 straight-leg donkey kicks with your right leg, repeat this process with your left leg.
#2: Bulgarian Split Squats
Begin the exercise with your front foot flat on the ground and your back foot on a bench. Once in position, lower yourself into a deep lunge while keeping your chest up. Return to the starting position by pushing through the heel of the front foot while using your back foot to help maintain balance. The majority of your weight should be on your front leg. Once you complete 10-15 repetitions with one leg, switch legs and perform an equal number of repetitions on the opposite leg.
#3: Fire Hydrants
Start in the tabletop position with your hands and knees on the ground. Keep your back straight and look directly at the floor. Keeping your legs bent, lift your right knee out to the side until you reach a 45-degree angle. Slowly return your leg to the starting position. Repeat this movement 10-15 times on the right leg before switching to the left leg.
#4: Glute Bridge
Start by laying on your back with your knees bent and your feet flat on the floor. Raise your hips upward until there is a straight line from your knees to your shoulders. Try not to push your hips higher than this position because it puts unneeded stress on your lower back. Hold the straight-line position for two seconds while squeezing your glutes. Lower your hips to the ground and start again. Complete 10-15 repetitions.
Start by standing facing a bench, stair, or other stable object. Place your right foot flat on the bench and your left foot on the ground. Step up onto the bench with your right foot as you bring your left knee upwards until you reach the top position. Hold the top position for a count of two. This will force you to use your core and leg muscles to balance and stabilize yourself. Once you have counted to two, return your left leg to the ground. Repeat this movement 10-15 times, keeping your right foot on the bench. Once you have completed 10-15 repetitions, repeat this exercise with the left foot on the bench.
If you would like to grow your glutes in just three months, give me a call! I would love to customize a booty-building plan just for you. -Amy
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A special thanks to my beautiful, barefoot photographer who reports to work despite a broken arm and happily accepts food and housing for payment. I couldn't do it without her!