Certain exercises can serve to boost your metabolism while also providing a workout to shape your gluteal muscles, or glutes, which make up the buttocks. Having a high metabolism burns calories at a much higher rate, whether you are exercising or resting. Perform these exercises three times a week for optimal results. Consult with a physician before starting any new workout program.
Circle Jump Squats
According to Sport-Fitness-Advisor.com, plyometric training increases your metabolism, speed and the force of your muscle contractions. Circle jump squat exercises also work your glutes. Start in a low squatting position with your hands up. In one explosive motion, jump high, turning to the left, and return to your original position, making a full circle. Complete 10 circle jump squats turning toward the left. Finish by completing 10 more circle jump squats turning toward the right.
Interval Sprints
Interval sprinting boosts your metabolism and increases your endurance level. As opposed to jogging at a steady pace for one hour, interval sprinting forces your body to slow down and rest between sprints, building up your stamina to a higher rate. Start by sprinting as fast as you can for one minute. Rest by slowly walking around for one minute. Then sprint again for one minute, and rest again for one minute. Sprint in this pattern for one hour.
Tread Water
Swimming exercises incorporate cardio and resistance training, and speed up your metabolism. The resistance of the water provides a strength training workout without using weights and stressing your joints. Tread water for a 30-second round, pedaling your legs as fast and hard as you can, keeping your body straight and afloat. Rest for 30 seconds. Complete 10 rounds of treading water.
Core Training
Core training increases the efficiency of the smaller stabilizing muscles in your glutes and hip area. Lie down on your stomach. Lift both of your arms and legs as high as you can and hold in place for 30 seconds. Tighten all of the muscles that are working, focusing especially on your glutes. Roll to your left side, lifting both your arms and legs up, and hold for 30 seconds. Sit on the mat and lift both your arms and legs in the air, making a V shape, and hold for 30 seconds. Stabilize your weight, don't roll or sway. Finally roll to your right side lifting both your arms and legs up, and hold for 30 seconds.
Cross Training
Cross training incorporates a variety of exercises into your workout. One day may focus on a basketball workout, the next day may feature a soccer workout. Cross-training on a regular basis can improve your fitness and can ultimately lead to improved performance in physical activity.
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