You swore you would start sculpting the perfect, plump vacation booty back in January……and suddenly it’s June and you’ve gone to the gym twice. With vacation coming up in a few weeks, you need something now, and quick! Try this 20 minute workout 3-5 times a week to firm and tone your glute muscles, no weights required.
Instructions: complete the designated reps for 1-2 sets, time permitting. Be sure to squeeze your glutes hard at the top of every move. Superset exercises A and B, meaning repeat both exercises back to back without rest. Limit rest as much as possible to really feel the burn in your backside!
Glute Bridges – 25 reps (http://www.top.me/fitness/the-one-glutes-exercise-you-should-be-doing-but-probably-arent-1357.html)
Lie with your back flat on the floor with feet flat on the floor and knees bent at 90 degrees. Pressing your weight through the heels, squeeze your glutes to push your hips off of the ground. Hold for one second, then slowly release back to the ground.
Single Leg & Glute Bridges – 10 reps on each leg
Perform the same bridge motion, this time lifting one leg off of the floor. Engage your core and keep your hips parallel to the group when lifting.
Lying on your side, rest your head on your arm and bend the hips to 45 degrees. Keeping the knees together, bend your knees to 90 degrees and ensure your hips are stacked one above the other. Squeeze the core and glute muscles to open and raise the top knee to the ceiling. Squeeze the glutes as hard as you can, and return to the starting position.
Frog Pumps – 25 reps (https://bretcontreras.com/frog-pumps-a-highly-effective-bodyweight-glute-activation-drill/)
Set up in a bridge position. Tuck the neck into the chest and dig the elbows into the ground. Place the bottom of the feet together and scoot the heels as close to the butt as possible. Press into the feet and squeeze the glutes to raise the hips, keeping the legs open at the top of the position.
Super Set 3
Lunges – 20 total reps (http://www.realweightlossideas.com/information/leg-workouts-that-every-woman-should-be-doing/)
Standing feet shoulder-width apart, take a step forward, bending the front knee to a 90 degree angle. Align the front knee directly over the ankle and keep the back knee slightly bent. Press your weight through the front heel and push off the ground with the back toe, stepping forward with control.
Standing Kickbacks – 25 reps (http://fittipdaily.com/butt-exercises-for-spring-and-summer-9899/ )
Standing with the feet shoulder-width apart, squeeze the right glute and kickback the right leg. Be sure to keep the torso upright and consider holding onto a chair or wall for balance. Repeat with the left leg.
Megan is a Registered Dietitian and Personal Trainer in the Baltimore area. Her mission is to connect people with nutrition and fitness information that makes sense – information that is reliable, realistic, and fun.