These exercises are unique because they work all three of the muscle groups in our glutes … achieving more in less time! We generally move in one plane of motion (walking, running, squatting) therefore not targeting all of the butt muscles. We need to not only engage our gluteus maximus but also our gluteus minimus and medius – the smaller but very important muscles in our buns. These muscles activate when you move into different planes of motion (specifically when moving the leg away from the body).
Squats and lunges don’t fully engage the smaller muscles in your glutes. Try these moves to tighten and tone your whole bum. This is a game-changer, trust me!
GLUTE MED EXTENSION WITH BALANCE CHALLENGE
Set Up: Stand with your feet on a mat and lean forward to place your hands on two small dumbbells on the floor about one foot in front of your feet.
Lift your left foot and turn your left knee outward toward the left, tucking your left foot behind your right ankle. Straighten your right leg and lift your left leg up behind you, kicking it straight out so that it is parallel to the floor. Keep your upper body still, hands pushing down into the dumbbells. Bring your left leg back down, touching it to your right ankle.
Do 15 reps and then switch to do 15 reps with your right leg.
Set Up: Start in a table position with your hands flat on the floor, knees on the floor, legs straight behind you and your stomach tight so that your back if flat. Wrap a resistance band around your knees.
Straighten your left leg behind you and then pretend to draw a rainbow with your foot, arching from one side of your mat to the other. Keep your upper body still, abs tight as you make rainbows!
Draw thirty rainbows with your left foot (15 reps) and then switch to your right foot for 15 more reps. Don’t have a resistance loop…no worries, you’ll feel it!
Set Up: Lay on your side on a mat using your left arm to hold your torso up, keeping your hips and legs flat on the floor. Bend your knees slightly and use a resistance band (if desired) right above your knees.
Raise your right knee upward, turning it to the ceiling as you raise it. Keep your feet together so that you are opening your legs like a clam. Bring your knee back down but right before it touches your left knee, bring it back up! Keep your top hip forward, don’t open your hips.
Do 15 reps then switch to laying on your right side and raising your left leg. Don’t have a resistance loop…no worries, you’ll feel it!
WIDE LEG BRIDGE
Set Up: Lay on your back on a mat, arms straight by your sides with your palms on the floor. Bend your knees and walk your feet out to the side so they are wider than shoulder width apart.
Use your ab muscles to raise your booty up off the ground until your body is in a straight line from your knees to your shoulders. Then, slowly lower your booty back down.
Do 15 reps.