The Best Workout for a Toned, Tight Butt
Welcome to another day in my life. Today is Thursday and I hope you are having a beary safe and great week so far. Dab the AIDS Bear and I are getting ready for our next adventure so stay tuned for new pictures soon.
I started doing gymnastics as a child and working out when I was only 12 years old so I have been in shape for most of my life. I have always gotten remarks about my developed and toned rear end. So since I get asked so often today I thought I would blog about the best workouts for a toned tight butt.
Blast unwanted fat and create a knockout butt with this two-phase program. First, the body-weight exercises are designed to light up your central nervous system and get your glutes primed and ready. Because they are a particularly sleepy muscle group, performing light glute-activation moves prior to weighted exercises will increase subsequent glute activation. Follow it up with the building moves, which will challenge and stimulate your glutes to encourage muscle growth and rev your metabolism.
Move 1 Prone Leg Raise
Lie facedown on the floor with your head supported by crossed arms, legs shoulder-width apart, core engaged (a). Contract your glutes to lift your legs about 12 to 16 inches off the ground and bring them together to touch (b). Pause, then slowly lower back to start. That's one rep.
Two to three times a week, perform three sets of each exercise for the prescribed number of reps, resting 60 seconds between sets. Do all three sets for each exercise before moving on to the next. Remember: The last two reps of every set should be tough, but not so tough that your form suffers.
Move 2 Glute Bridge
Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt (a). Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling (b). Hold the position for two seconds before lowering to start. That's one rep.
Move 3 Straight-Leg Hip Extension
Face a low cable machine and attach the ankle strap to your left ankle, holding the machine lightly for support. (If you don't have access to a cable machine, use a light resistance band.) Shift your weight onto your right leg, keeping both knees soft (a). Squeeze the glutes and extend your left leg straight behind you, keeping your toes slightly flexed (b). Hold this position for two seconds. Return to start. That's one rep. Complete all reps before switching sides.
Move 4 Plie Squat
Stand with feet more than shoulder-width apart, toes turned outward 45 degrees. Hold a barbell across your shoulders and stand tall (a). Bend your knees to lower your body until your thighs are parallel to the floor, keeping your chest upright and core tight (b). Press through your heels and straighten your legs to stand. That's one rep.
Move 5 Walking Lunge
Place a barbell across your shoulders (a), then step your left leg forward into a lunge, bending both knees to 90 degrees (b). Press through your left heel to push up and step forward into a standing position. Step your right leg forward into a lunge and repeat. Each step is one repetition.
Move 6 Sprinter Kickback
Face a low cable machine and attach the ankle strap to your left ankle. (You can also use a light resistance band if necessary.) Lift your left knee up in front of you, right knee bent (a). From this position, squeeze your glutes and drive your left leg back to extend your hip until your leg is straight behind you, pressing through your left heel (b). Return to start and complete all reps before switching sides.
Move 7 Step-Up
Place a barbell across your shoulders and stand in front of a stable stepping block or bench. Stand tall with your core engaged, then place your left foot on the bench (a). Driving through that heel, push yourself up on the bench (b). Step back down to the floor to return to start. Complete all reps, then switch legs.
Move 8 Single-Leg Deadlift
Hold a barbell in front of your thighs, using an overhand grip. Soften your knees and shift your weight onto your left leg (a). Hinge forward from your hips to lower the bar toward the floor, keeping it close to your body and raising your right leg behind you. Your left knee should be slightly bent, and your chest lifted, back flat, and arms straight (b). Press through your left heel and contract your glutes to reverse the movement and return to start. Complete all reps, then switch legs.
Hope these exercises help you build the rear end your want and have a beary safe and great Thursday!
Until we meet again; here's wishing you health, hope, happiness and just enough.
big bear hug,