Shapely Legs: Gluteal Lifts Series 1 Video

Gluteal lifts are a great exercise for toning and strengthening the buttocks muscles. Learn how to get shapely legs by doing gluteal lift exercise variations properly from a celebrity trainer in this workout video.

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Lay on back
Legs up against wall
Ball between inner thighs
Tip, tuck & squeeze

About this Author

Grace Lazenby is a celebrity trainer and co-founder of iTRAIN.com. Grace has a degree in exercise physiology and she is certified with the Physical Mind Institute. iTRAIN.com is your own "Hollywood personal trainer right in your pocket." Each audio and video workout consists of an elite Hollywood Trainer or World Champion Athlete mixed with original music to satisfy your workout needs. iTRAIN provides more than 275 workouts in its library ranging from treadmill to elliptical, cycling, strength training, and many more.

Hi everybody. I'm Grace Lazenby, and welcome to Shapely Legs. Today, I'm going to show you one of my favorite exercises. This is the glute lift. I've got a couple of different variations. So if you're at home, just get next to a wall or the gym and you're going to grab a really nice light ball, so you don't want to use a weighted medicine ball, or you can do this exercise without a ball. All right, here we go. You better be ready. So you're going to lie all the way down, you're going to place your heels together. This is called first position, a really narrow first position; you want to place the ball in between your inner thighs. You want to hold. Now the key here is to just tip, tuck, and squeeze. So squeeze your knees in and just tuck your tailbone under. Now, I like to test myself if my lower back is not too far. So, just place your hand right underneath your lower back. That's all that can fit underneath there guys. So we really want to focus on the glutes, and get it out of the back and lift, and lift. So again, keep the resistance from the inner thigh's ends. You're working the gluteals and the inner thighs and lift, lift. Now, you want to keep your lower abs in and remember just relax your upper body here. Those glutes are working hard and lift four more-- four and three, and two, and one. Excellent! Now, I want you to tuck it under a little more and then -squeeze those knees in and wrap, wrap. Good, now squeeze against the ball. Now you're focus is the inner thigh. Adding the resistance, excellent, for four and three, and two, let us do one more set. Up, and then I'm going to show you one more foot position that's going to change the angle of your glutes. Now this is a great exercise just to shape your glutes without building them. Good. Last two, and hold, and wrap, two, three, four. Good. Really add the resistance, don't get lazy, good, and holding here everybody. Now, let's change your foot position. You're going to stay in first position, but you can bring your heels down and raise the balls of your feet up. So the energy goes a little bit different; it goes from the heels and back. So this is going to go deeper in your glutes, the muscles closer to your hip bone, and closer to your pelvis, and lift, and lift, and lift. Excellent. Then don't forget I want you to keep exhaling and breathing, keeping energy and oxygen throughout whole body, and let's hold it up everybody and wrap. We're almost done, and if those legs are shaking, that's a really good sign; that means you're working. We're going to take the muscle to the point of fatigue in order for you to change. And all I going to give you four more, and three, and two, and hold, really nice work. Pull your knees to your chest, remove the ball. There you go. You deserve that nice long stretch. You're going to inhale from the abs, roll up, and that was you're shapely leg exercise today. I'm Grace Lazenby. I can't wait to see you back.

Shapely Legs: Gluteal Lifts Series 1 Video

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