Your gluteals are the biggest muscle in your body. Activating your glutes burns the most calories, helping you stay trimmer from head to toe. Squats and lunges are great bootie shaping exercises.
Consciously squeeze your butt muscles as you straighten your legs on every rep to maximise your butt workout.
This will also keep your knees in a good position preventing injury and ensuring you can do squats and lunges for many years to come.
There are all types of squats and lunges.
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Mix it up to keep your body stimulated and fend off boredom. Squats and lunges can be done at home, in the park or at the beach. Keep your reps high to feel the burn.
If you are training in the gym, use a barbell or dumbbells, as research shows gluteal activation is maximised with increased load. Shape and tone come from muscle, so this is one area you don’t have to worry about getting too muscley.
Stairs and step ups are another great way to target your tush. These can be done fast or slow, with weight or without. Evidence suggests that the greatest glute recruitment comes from the height that you step up onto. Opt for the highest step or bench at the gym or park and take stairs two at a time – both in your workout and throughout the day.
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Glutes get lazy. To help you use them properly in the big exercises, you need to integrate some small butt focused exercises. Try these moves in front of the TV whilst you catch up on your favourite show.
Lie on your back, knees bent, feet hip width apart. Lift your bottom, extend one leg out. Keeping the leg straight draw circles in the air, 10 one way 10 the other. Swap legs.
Or, lie on your side, legs out straight, hips tilted slightly forward. Keeping your buttock clenched lift and lower the top leg – yes the video aerobic queens of the 80s did know a thing or two about great butts exercises. They had to – it was the era of the G string leotard.
Courtesy Bondi Beauty
