As we are settling into this new decade, many of us have some amazing goals to accomplish. One thing that still remains the same, we all want those Perfect Glutes!
Since that is the most common goal that I hear about, it’s only fitting that I share my tried, tested and true glute exercises sure to help you lift, firm and have you seeing results in no time.
Another reason to love these exercises is that they can be done anywhere and you don’t need any equipment to get started. Just grab a mat and lets start!
You can perform this workout as a circuit style to reap the benefits.
Complete 4 sets of 20 reps total for each exercise. Rest for 30 seconds at the end of each circuit and repeat again.
Grasshopper Beats: Lay on your stomach with your feet straight out behind you. Fold your hands in front and rest your forehead on your hands for support. Lift your legs up about 5-6 inches off the ground. Keep your legs straight, point your toes and tap your heels together repeatedly.
Frog Pumps: Lay on your back with your legs straight out, bring your legs in bending at the knees so that the soles of your feet are touching. Then begin to lift your hips up off the ground and squeeze your glutes at the top of the movement and slowly return to the starting position.
Hip Thrust: Place your upper back on a bench or platform, keep your neck neutral. Place the Dumbbell across your hips with your hands on the dumbbell. Turn your feet outwards and begin to lift your hips up until you are in alignment with your core. You should still have a neutral neck and face forward (make sure your head does not go back so that you’re looking at the ceiling). At the top of the movement squeeze and hold your glutes for a second and then lower your hips back down.
Side Lying Hip Raises: Laying on your side place one arm on the ground. Bend both knees and place them on top of each other. Place your other arm on your hip. Keep your legs bent and lift up the top leg and squeeze, while you support your weight on the arm that is on the ground. Repeat on the opposite side.
Heather Wilson-Phillips is the owner of an online Fitness & Wellness business called Fitness Empire. Heather is an On-Air Tv Personality/Expert in Fitness & Wellness. She is also Certified as a Fitness & Nutrition Coach, Group Fitness Instructor, Sports Nutritionist, Lifestyle & Weight Management Specialist, & Personal Fitness Chef. Heather is a Published Trainer and 3x Fitness Cover Model, Speaker & Host.
IG @heatherfiercenfit
