Workouts that target your glutes focus on the muscles of your buttocks. Squats, step-ups and forward lunges help tone your rear while also increasing the amount of calories your body burns. Performing these exercises in combination with 150 to 250 moderate-intensity aerobics and a balanced diet will give you the best results. Always consult with your doctor before starting a new exercise program.
Squats
Step 1
Look straight ahead with your neck straight. Avoid looking at your feet or the ceiling.
Step 2
Stand with your feet shoulder-width apart and keep your toes pointed at a 30-degree angle.
Step 3
Hold a barbell about 2 inches below the top of your shoulders. Avoid holding the bar directly on your spine.
Step 4
Imagine an invisible chair behind you. Start squatting down so your hip joints are lower than your knee joints.
Step 5
Squeeze your butt muscles and press your heels into the ground to return to your standing position. Avoid locking your knees. Perform three sets of eight.
Step-Ups
Step 1
Stand facing a sturdy chair or weight bench. Place your right foot flat on the center of the chair while keeping your left foot flat on the ground. Holding a dumbbell in each hand is optional for increasing this exercise's intensity.
Step 2
Press your right heel into the chair. Lift your body so your left foot leaves the floor and is even with your right foot. You will end this exercise standing straight up on the chair.
Step 3
Lower your left foot slowly back to the floor. Keep your right foot firmly planted on the chair. Perform three sets of eight on each side.
Forward Lunges
Step 1
Stand with your feet together. Keep your back and head straight. Allow your shoulders to relax so your arms dangle at your sides. Hold dumbbells in each hand to increase the intensity of the exercise.
Step 2
Lunge forward with your left foot until your left thigh is parallel with the floor and your shinbone is in a slight forward lean. Focus on lowering your hips to the floor instead of pushing your hips forward.
Step 3
Push off with your left leg to return to your starting position. Perform three sets of eight on each leg.
Tips and Warnings
- A personal trainer or gym employee can observe your exercise technique to ensure your glute exercises are performed correctly to prevent injuries. Do not add additional weight to your exercises until you can perform the maneuvers properly. As your glutes become stronger, gradually increase the amount of weight you use each week.
- Performing these exercises incorrectly increases your risk of injury to your knees or lower back. There is a risk of losing your balance during step-ups and falling off the chair, which can lead to several types of injuries.
Things You'll Need
- Barbell
- Dumbbells
- Chair or weight bench
Member Comments