The spring and summer months are rapidly approaching. In my area, I’m already in shorts. While this is certainly exciting, it can also bring a bit of anxiety to those who are less than thrilled with their physique. One area that specifically needs attention before summer reaches full swing is those glutes, a.k.a., your bottom. To build strong and confident glutes for the warm months ahead, check out these three incredible workouts.
The Hip Thrust/Glute Bridge
I ran across this exercise when I was specifically looking for ways to build the glutes. This exercise is phenomenal, and when practiced consistently, can lead to an incredible backside. To start, you’ll lie on the ground with your knees bent and arms down by your sides. When you’re ready, raise your hips toward the ceiling keeping your feet firmly planted on the floor. At the top of the move, your body will be straight, resembling a slide. Release the move and place your hips back on the floor. Repeat 10-15 times, and increase that number when you’re ready.
Variations of the Squat
We all know the squat. It’s the ultimate leg and glute builder. It’s performed by standing with legs shoulder width apart and bending at the knees until your thighs are parallel with the floor. What we often forget is that you can change up this move a little. Try performing it with your knees closer together. Try a plie squat, in which your legs are wide and your toes are pointed slightly outward. Even better, try the Bulgarian split squat. For this, you’ll rest one foot on something behind you … a chair or a stool. Then you’ll squat on your leg still on the ground. It’s tough! Squats are great, but can get boring. By changing it up, you’ll get a better workout and keep your mind from stagnating as well.
This move is so great for the glutes and the back of the upper thighs. To do this, you’ll need a weight in front of you. It can be a kettlebell or a bar with weights attached. Stand with your legs slightly wider than shoulder width. Bend at the waist, but keep your back straight in order to protect it. Then lift the weight while keeping your legs mostly straight. A slight bend in the knee is OK, especially in the beginning. Make sure to focus your energy on the glutes to prevent using your back. It might take some time and effort, but once you master this move, your glutes will become stronger and more defined.
Getting great glutes is really tough. It’s a huge muscle group, and many of us tend to store fat here as well. Use these moves and be patient. Before you know it, you’ll be rocking those jeans and have a backside to be proud of for the sizzling summer ahead.