1. Don't Sit, Squat!
Squats are a killer exercise to build and tone your glutes. Stand with your feet facing forward, slightly wider than shoulder width apart. Protect your lower back by pulling your abs in toward your spine. Press your shoulders down and back as you sit back as if you're going to sit down in a chair. Lower yourself as far as you can without falling and then press back up to a standing position. Don't lock your knees when you come back up. Repeat the motion for the desired number of repetitions. Add a barbell on your shoulders for a more challenging squat.
2. Bare Your Buns
Lunges shape the flattest of all glutes into something amazing. Don't let them fool you. Lunges might look easy, but they're tough if you're doing them right. Proper form for doing a standard lunge is one foot flat on the floor out in front of you, and your other foot out behind you for balance. Putting all of your weight into your front heel, lower yourself toward the ground until your front knee bends to a 90-degree angle. Press yourself back up to standing and repeat. If this is too easy, grab a pair of dumbbells.
3. Concentration Is Key
When performing any glute exercises, focus the squeeze on your glutes. The more you concentrate a movement on the area, the sooner you get significant results. Always press through your heels when doing movements like squats and lunges, or even when climbing stairs. Remember to pull your stomach in tight when you exercise, and keep your spine in a strong, neutral position.
4. Loosen, Lengthen and Grow
Your glutes need a good stretch after every workout in order to lengthen out and grow. Take a good 10 minutes after your workout to thoroughly stretch out your glutes. One of the most popular stretches for your glutes is the ankle on the knee stretch. Lie on your back and bring your right ankle over onto your left knee. Gently pull both legs in toward your body, keeping your lower back pressed into the floor. Hold the stretch for a count of 30, then switch sides and repeat.
5. Reduce Your Body Fat for Real Results
You don't want a layer of unsightly fat covering your hard earned glutes. Doing hardcore exercises to tone your glutes isn't going to spot reduce the area. The only way to lose fat from any part of your body is to burn it off using a combination of diet and cardiovascular exercise. Eat only the calories that you need to sustain yourself throughout the day, choosing wholesome and clean foods for your diet. Your cardio work out can be anything from jogging to using an elliptical machine to bike riding or dancing. Choose any exercise that gets your heart rate into a fat burning zone.
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