If it’s the biggest muscle in our body, why do so many of us struggle to keep it in shape? We may move our butt a lot, but are we don’t always activate our gluteus maximus enough to make a difference. Here are five great butt-busting exercises that will give your jeans something to smile about.
- Alternating Forward/Reverse Lunge
Step forward with one leg a long stride-length in front of the other. Slowly bend both knees maintaining good posture. Allow the heel of the rear foot to lift. Step backward into a reverse lunge, repeating the same movement as the forward lunge. Repeat same side 10 times before alternating to the opposite leg. Repeat three sets on both legs.
- Lateral Ski Jump on Step
Start by positioning yourself to the side of a step (preferably a mobile step). With feet hip-width apart, bend knees and jump to the side, landing on the step in a squatting position. Quickly hop back to the starting position, lowering body into squatting position. Repeat 10 times on both sides.
- Bridge on Stability Ball w/ Leg Crossed
Sit on the ball that “fits” you. The ball fits if your knees are even with your hips when sitting. Slowly roll down the ball while comfortably placing your shoulder blades, head, and neck on the ball with both feet straight ahead. Lift your hips up until they are in line with your knees and shoulders. Cross one leg over the other (ankle over knee), maintaining hip level. With heals planted, slowly drop hips down deeply, then push back up. Repeat three sets of 20.
- Lateral Lunge
Standing with feet standing hip-width apart, take a big step out to the side, pulling your body down in a squatting position. Return to the starting position and alternate. As the movement becomes easier, gradually increase the range of motion of the step. Repeat three sets of 30 (or 15 on each side).
- Quadrupled Butt-Blaster
Begin movement on hands and knees with back straight. Without letting back arch, slowly raise bent leg to ceiling. Keep abs drawn in. Only move as far as you can control spinal stability and return to the start position. Repeat three sets of 30 (or 15 on each side).
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