The desire to sculpt a lifted and toned butt is real. While a round backside may look nice aesthetically, it can also help you stay physically strong and feel good, according to jacqueline elbaz, a NASM-certified personal trainer based in New York City. And that’s why we’ve created an ultra effective glute. exercise that will get your butt in shape.
“Having super strong glutes means your hips, calves, and core are strong too, since they all work together,” explains Elbaz. “Keeping all of these muscles conditioned helps you perform daily movements like walking, sitting, and bending without pain. It also helps prevent injuries to your lower back, hips, knees, and ankles.”
The gluteus maximus is the one in your body. biggest muscleSo to make sure you’re working and strengthening them from all sides, Elbaz says it’s important to do four types of exercises:
- hip extension
- hip abduction
- external rotation
- balance and stability
Below, Elbaz shares a four-move circuit that affects all of these components. “Taken together, this program works all of the gluteal muscles. The result is not only a sexy butt, but also a body that functions well in terms of daily movement and athletic ability,” he explains.
Start by doing all of the exercises below with only your body weight as resistance. As you get better, add training bands or weights for an extra challenge.
Read on to learn more about this productive glute workout, then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
Lie down with your back on a mat or rug. Place your feet flat on the floor and your hands down by your sides. Squeeze your glutes and push your hips toward the ceiling. Focus on pushing through your glutes and not engaging your hamstrings or lower back. Hold this position and go back down. That counts as 1 repetition. Complete 3 sets of 20 repetitions.
Make this move more difficult by holding a dumbbell between your hip bones.
Related: Get rid of the belly at 50 with this 10-minute workout, says a trainer
the straight leg shell it’s a slight twist on your typical shell exercise. You are going to lie on your side with your knees bent and your arm supported so that your weight is on your forearm. Straighten your top leg, raising it slightly so it’s at hip height. Hold it there as you push through your lower glute, shifting your weight to the outside of your lower knee. Slowly go back down. That counts as 1 repetition. Complete 3 sets of 20 repetitions.
Make this move more difficult by adding a resistance band above your knees.
Related: #1 Weight Training to Reverse Aging After 40, Says One Trainer
Place your hands on a bench or chair at knee height. Make sure your back is flat and your hips are pushed back. Both legs should be gently bent. Lift your left knee out, away from the body. This move should open up your left hip. Lower your back down and repeat on the right side. That counts as 1 repetition. Complete 3 sets of 20 repetitions.
Do this move more difficult by adding a resistance band above the knees.
For this exercise, you will stand with your feet below your hips. Slowly shift your weight onto your right leg and move your left foot slightly back so your toes touch the ground. Balancing on your right leg, send your hips back as if you’re trying to get your butt on something behind you. Your right knee should be slightly bent and your left leg should be straight, not locked. Keep your back flat and continue bending at the waist until your hands are past your knees. Drive through your heel and push your hips forward to stand up to the starting position. That counts as 1 repetition. Complete 3 sets of 15 repetitions.
Make this move more difficult by holding a dumbbell in each hand.
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Dana Leigh Smith
Dana has written for Women’s Health, Prevention, Reader’s Digest, and many other publications. read more
