These three glute toning exercises along with a proper diet full of good complex carbs, lean protein, and healthy fats will get your glutes in tip top shape. If your butt is taking a trip down South, is on the dimply side, or is simply FLAT, then these moves are for you.
What You Need To Get Started
You will need a mat and 2-10 pound weights. Don’t have weights? That’s okay too! Canned food or a jug of water can be used in place of weights.
If you are a beginner, start with a 2 pound weight. As you get stronger, slowly increase to a heavier weight. This also goes for those of you who have been strength training for awhile (increase weight as you build strength). If you start with 5 pound weights, increase to 8 pounds, then move up to 10 pounds, max. If the weight is too heavy and your form is suffering due to the heaviness of the weight, go down a few pounds. Technique is more important than the amount of weight you are lifting. If your technique is off, you won’t get the full benefits of the move and you could injure yourself.
3 Moves To Firm Your Glutes
Strength train 2-3x’s per week with a rest day between workouts. Make sure to warm up with a march or light jog in place for 2 minutes before the workout and stretch after the workout.
For each exercise, do 2 sets of 15 repetitions. After 4 weeks, add an extra set of 15 reps.
Single Leg Deadlift: This exercise is seriously the best move you can do to tone your butt. Not only does it firm your butt, but it also works everything from your lower back down your calves. As an extra bonus, it works your abs too!
Grab one weight with your left hand and stand with your feet hip distance apart. Brace your abs and keep your chest lifted. Bend forward from your hips, keeping your back straight and lifting your left leg back. Bend forward far enough so that your nose is in front of your toes. The leg you are balancing on should be slightly bent. You should feel a nice tug at the back of your legs. Return to starting position. Repeat until you finish your first 15 reps then switch to the right side. Working left AND right side equals to one set.
Forward Lunge: The forward lunge will not only work your glutes but also tones your hamstrings.
Stand tall and brace your abs. Take a step forward (lunge) forward. Keep your upper body upright throughout the entire move (no leaning forward or arching your back). As you lunge, your front thigh should be parallel to the floor, and your front knee needs to be behind your toes. Drop the back knee close to the floor. Return to starting position by pushing off your front foot. Repeat with other leg. That is one set. Do 2 sets of 15 reps.
Basic Bridge: There are many variations to this exercise but we will be sticking with the basic bridge. Yes, it is a basic exercise but works so many muscles at once. It works your butt, hamstrings, inner thighs, lower back, hips and abs!
Lie on your back with your feet hip distance apart, knees bent, and feet flat on the floor near your butt. Place your arms by your side, palms up. Squeeze your glutes to lift your hips. Hold for 5 seconds at the top, keep your glutes tight, and press shoulders and heels to floor to work the glutes, then slowly return to starting position. Repeat. Do 2 sets of 15 reps.
Here’s a video showing the moves:
Follow this glute routine and eat clean. Soon you will start to notice your glutes start to lift. Stick with it and they will be firm in no time!