Tone Your Gluteus Maximus


Fitness / Monday, January 15th, 2018

8 Exercises to Tone Your Gluteus Maximus

Tone Your Gluteus Maximus. Get the Work Out Routine at www.healthylifestyleregiment.com. #FirmBooty #LowerBod Workouts #Weighttraining #legworkouts

Here are 8 Exercises to Tone your Gluteus Maximus aka your butt, So you can have a firm and lifted Booty. Do all eight of these exercise in a circuit repeating 3x at least once a week to see results.


Hip Lift Progression

• Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
• Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
• Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.

Single-Leg Front Raises

• Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
• Bend your right leg and raise it about 3 inches off the floor.
Extend both arms in front of you at chest height and your palms facing down.
• Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return to chest height.
• Continue alternating arm raises until you’ve done 8 total, 4 reps on each arm.
• Now switch legs, doing 8 more reps standing on your right leg.

Squat with Kick-Back

• Stand with your legs shoulder-width apart.
• Sit back to a squat, bringing your fists close to your chin.
• Then bring your left leg straight behind you while extending your arms forward.
• Return to the squat position, then repeat on the other side.
• Continue alternating sides for one minute.
• As you squat, remember to keep your weight back on your heels.
• When extending the leg behind you, keep your hips square — don’t twist them toward the side.
• Do 20 Reps, 10 on each side

Dumbbell Squats

•Start with your feet shoulder-width apart and 8- to 10-pound dumbbells by your thighs.
•Squat down as if you were going to sit in a chair, keeping your weight over your heels.
•Squeeze your glutes as you return to the start position.
•Do 15-20 reps.

Tone Your Gluteus Maximus. Get the Work Out Routine at www.healthylifestyleregiment.com. #FirmBooty #LowerBod Workouts #Weighttraining #legworkouts

Sumo Squats

•Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
•Bring your arms out straight in front of you and lower into a squat.
•Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
•Do for 1 minute. (After about 40 seconds, pulse at the bottom of the squat for 20 seconds.)

Bodyweight Lunges

•Place your hands on your hips, and stand tall with your shoulders pushed back.
•Step forward with your right leg and slowly lower your body until your front knee is bent at least 90 degrees.
•Pause, then push yourself to the starting position.
•Do 20 Reps, 10 on each side

Cross-Behind Lunges

•Grab a pair of dumbbells and hold them at arm’s length at your sides.
•Step forward and to the side so that your lead foot ends up in front of your back foot (like a curtsy). Lower your body until your front knee is bent at least 90 degrees.
•Pause, then return to the starting position and repeat with your other leg
•Do 20 Reps, 10 on each side

Side Lunges

•Start standing with legs slightly wider than shoulder-distance apart and toes pointed forward.
•Shift your body weight to one leg bending the knee until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides.
•Do 20 Reps, 10 on each side

Find out how to Add 35 lbs To Your Deadlift and Squats in 15-Minutes
by Coach Chris Wilson, CriticalBench.com

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10 Replies to “Tone Your Gluteus Maximus”

    1. Oh, Congratulations! I’ll be motivated to put more tips up now. Also, check out the 3-day detox, this will be great if you’re a week away and want to shred a few extra pounds.

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