July 22, 2018 0 comment

Did you know that glutes are your body’s largest and most powerful muscle group and therefore top calorie burners? Besides looking great in a bikini and in that tight little black dress, your glutes are a key player in explosive movements like jumping and sprinting. Also having a strong butt can help relieve low-back pain and make everyday movements—like standing and climbing stairs—that much easier.




To get that firm toned shape, strengthen your glutes with these simple bodyweight exercises. One of the best exercises for working your derriere is definitely squats. But every now and then, you have to mix things up. So if you don’t like doing squats, there are plenty of exercises that you can do to change things up with or without additional equipement. Here is my variation on the humble squat exercise.


Hip Raise

These exercises target the muscles of your glutes and hamstrings. They also require you to activate your abdominal and lower back muscles in order to keep your body stable – so they’re also offer a great core workout.


How to:

  • Lie face up with knees bent and feet shoulder-width apart
  • Raise hips straight up off the ground so your body forms a straight line from your shoulder to your knees
  • Engaging glutes and bracing your core pause for 5 seconds in the up position
  • Lower down slowly creating your own resistance
  • Do 2 sets of 10-15 reps


Hip raises with Weights



How to:

  • Place a weight on your hips and perform the exercise
  • Do 2 sets of 10-15 reps



Marching Hip Raise


How to:

  • Raise your hips and hold them in that position
  • Lift one knee to your chest
  • Lower back to the start
  • Lift your other knee to your chest
  • Continue to alternate back and forth
  • Do 2 sets of 10-15 reps



Dumbbell Squats


How to:

  • Hold a pair of dumbbells with arms fully extended next to your sides, with palms facing each other
  • Place your feet shoulder-width apart, with your toes pointed outward
  • Brace your abs, push your hips back and bend your knees, lowering the body into a squat with your hands remaining next to your sides
  • Pause at the bottom, and then push back up to the starting position
  • Do not let the dumbbells slouch your shoulders forward – instead keep your shoulder blades squeezed together throughout
  • Do 2 sets of 10-15 reps



Swiss –Ball Hip raise and Leg Curl


How to:

  • Lie face up on the floor and place your lower legs and heels on the Swiss ball
  • Push your hips up so that your body forms a straight line from your shoulders to your knees
  • Without pausing pull your heels towards you and roll the ball as close as possible to your butt
  • Pause for 1 or 2 seconds then reverse the motion by rolling the ball back until your body is in a straight line
  • Lower your hips back to the floor
  • Do 2 sets of 8-12 reps



Shape & Tone Perfect Glutes

Level 1 workout circuit

♥ Do one set of each exercise

♥ Repeat the entire circuit two more times – 3 sets in total

♥ Do this workout at least twice a week


A general warm-up: Always start with a low-impact activity such as skipping, star jumps or jogging on the spot for a few minutes to get your blood moving.

Mind Body Pleasure♥

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