One of the most common body parts I’ve been asked to train and tone are the Glutes a.k.a. your “Buttocks”.
Our glutes can affect the way we look in pants, dresses, swim suits and our overall appearance.
Here are three of the most effective exercises to tone your posterior!
Regular Squats
Position your feet shoulder width apart. Keep your toes pointed towards the front. Place your hands on your hips (basic) or with dumbbells by your side. Squat mid-way down and then stand back to the starting position with a moderate squeeze to the qlutes. For best results, try to do 3 sets of 15 to 20 repetitions.
Lunges
Keep your upper body straight with your chin up. Place your hands on your hips (basic) or by your side with dumbbells in each hand (advanced). Step forward with one leg while keeping the other in place. Lower your hips until both knees are bent at a 90-degree angle. Ensure that your forward knee is directly above your ankle. Try not to push out too far. Do your best to prevent both knees from touching the floor. Keep the weight in your heels as you push back up to the starting position. Then, alternate legs. For best results, try to do 3 sets of 15 to 20 repetitions.
Butt Blasters
Position your body on the floor on your elbow and knees. Place one 5 lb dumbbell (or as much as you can correctly handle) behind your bent knee. If you are beginner, first do this exercise without a dumbell. Flex your foot and lift your bent leg upwards and then down towards the floor. Do not allow your knee to touch the floor during the repetition. Keep your core tight and your abs up. Complete repetitions of 15 to 20 and then switch legs. . For best results, try to do 3 sets with each legs counting one set.
For more glute, legs and other body part exercises, visit www.3f-fitness.com to purchase and download your 3F-Fitness Program booklet today!
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