These seven moves will tighten and transform your glutes – and melt fat all over. Then opt for three key sources of lean protein to fuel your muscle making.
These seven moves will tighten and transform your glutes – and melt fat all over. Then opt for three key sources of lean protein to fuel your muscle making.
FIT FASHION
Lukka Lux Chamber Bra (www.lukkalux.com). Industry CrossFit Short (www.industryclothing.com). Nike Free TR Focus Flyknit sneakers (www.nike.com). Following pages: Michi Spiral Legging (www.michiny.com).
A toned butt is an amazing thing. Strong glutes are your body’s powerhouse – they can help you burn more calories, keep you stable, and make you better at hiking, cycling, yoga, or any activity, says Courtney Paul, the founder of CPXperience training and a master trainer at Ripped Fitness in New York City. Building a foundation of muscle on your backside can also boost your metabolism around the clock. “The muscles that make up your butt are the largest in your body, so strengthening them can have the biggest positive effect on your calorie-burning potential,” he says. And let’s not forget: Muscle back there can also help your rear appear smoother and perkier.
“Train heavy, hard, and consistently,” says Courtney, who created this targeted mix of lower-body moves to ensure no fibre is left unfirmed. Do the routine twice a week for three weeks, and you’ll start to see definition in your butt, quads, and hamstrings. You’ll also notice a boost in your overall strength and stamina. Buns of steel, indeed.
YOUR WORKOUT
Do each move as indicated. Limit rest between exercises to only what’s needed. Do 3 total rounds of this routine 2 days a week on non-consecutive days.
YOU WILL NEED
A set of 5kg to 7kg dumbbells. (Go heavier if you feel you could do 2 or more reps per exercise.)
1 FOOTBALL SQUAT
WORKS BUTT, QUADS, HAMSTRINGS
Stand with feet hip-width apart and palms pressed together at chest, elbows bent downward to start.
[A] Squat as low as you can, resting elbows lightly atop knees.
[B] Maintain elbow-knee contact as you straighten legs, sending hips up and back and folding forward from waist. Return to start. That’s 1 rep.
Repeat for 60 seconds.
SCALE DOWN
Instead of taking elbows to knees, cross your arms with hands on top of shoulders.
SCALE UP
As you return to start, pulse the squat twice.
2 BACK KICK COMBO
WORKS ABS, OBLIQUES, BUTT, HAMSTRINGS
Start on floor on forearms and knees.
[A] Keeping hips square throughout, lift bent left leg, driving flexed foot toward ceiling. Return to start.
[B] Next, lift bent left leg out to left side in line with hips. Squeeze your glutes twice. Extend left leg straight back, touching toes to floor with foot flexed.
[C] Lastly, lift left leg as high as you can, then pause and pulse leg up and down 3 times. Return to start. That’s 1 rep. Repeat for 60 seconds. Switch sides; repeat.
3 LEG EXTENSION THRUST
WORKS BUTT, HAMSTRINGS
Lie face up on floor with legs bent and feet flat, hands on hips.
[A] Extend left leg up with foot flexed and lift hips so body forms a straight line from shoulders to knees.
[B] Keeping hips lifted, lift and lower left leg to hover 5cm above floor 3 times. That’s 1 rep.
Repeat for 60 seconds. Switch sides; repeat.
SCALE UP
Add weight. Grab one of your dumbbells and hold it by ends with both hands on your lap to increase resistance.
4 LOW JUMP SQUAT
WORKS ABS, BUTT, QUADS, HAMSTRINGS
Stand with feet together, holding a weight horizontally by ends with both hands at chest and elbows bent downwards.
[A] Squat to start.
[B] Remain in squat as you jump feet wide. Stay low and jump feet together. That’s 1 rep.
Repeat for 60 seconds, remaining in squat throughout.
5 SIDE LUNGE SWING
WORKS SHOULDERS, ABS, BUTT, QUADS, INNER THIGHS
Stand with feet together, holding a weight in right hand and resting it on front of right thigh (left hand is on hip).
[A] Step right leg as far right as you can, toes facing forward, bending right knee 90 degrees and lowering weight towards floor.
[B] Push off right leg to return to start, swinging weight up to shoulder height. Lower weight to start. That’s 1 rep.
Repeat for 60 seconds. Switch sides; repeat.
SCALE DOWN
Do a squat instead of a lunge: Stand with feet wider than hip-width apart, holding the ends of a weight with both hands. Lower into a squat, then swing weight up to shoulder height in front of you as you stand. (Return to squat, lowering weight.)
6 REVERSE LUNGE HIGH KNEE
WORKS BUTT, QUADS, HAMSTRINGS
Stand with feet hip-width apart, holding a weight in each hand by sides.
[A] Step left leg back into a reverse lunge, bending knees 90 degrees to start.
[B] Stand up on right leg and bring bent left leg towards chest. From here, immediately step left leg back into lunge (without touching foot to floor in between). That’s 1 rep.
Repeat for 60 seconds. Switch sides; repeat.
SCALE DOWN
After lunge, return to standing on both legs before bringing knee to chest.
7 SUMO DEADLIFT SQUAT
WORKS BUTT, HAMSTRINGS, INNER THIGHS
Stand with feet wide and toes turned out, holding a weight in each hand, resting on thighs.
[A] Bend knees slightly, shift hips back, and hinge torso forward until upper body is parallel to floor, weights lowered towards floor. Return to start.
[B] Squat, bending knees wide to sides and lowering weights towards floor, then pause and pulse down and up twice. Return to start. That’s 1 rep.
Repeat for 60 seconds.
SCALE UP
While in the sumo squat position, add 2 alternating hammer curls after pulses. Then hold squat for 2 seconds.
PHOTOS CHRIS FANNING
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