Just because the temperature’s dropping doesn’t mean it’s time for your body to go into hiding. Try these five butt-lifting moves created by Maureen Hagan, Vice President of Operations at Goodlife Fitness. The workout isolates the glutes first to preexhaust the targeted muscles. “If you do complex moces like squats or lunges first, you limit your glute work because the surrounding muscles become fatigued first,” says Hagan. She finishes the workout by integrating the glutes into full-body movements to overload the muscle and target it from all angles. Try it two or three times a week and watch your glutes.
BY NANCY RIPTON
GLUTE BRIDGE
Why it’s important: It’s a great way to turn on the glute muscles. Because this move works only one body part, you can really focus on the glutes and feel the specific muscles working. Plus, elevating your legs increases the intensity by forcing you to work against gravity.
How to: Lie on your back with your arms alongside your torso, palms facing downward. Place your heels hip-width apart on a stability ball. Your legs are straight. With your shoulders relaxed and your stomach contracting inward, squeeze your glutes. Then, maintaining a neutral spine, lift your hips off the floor for two counts. Pause when there is a straight line from your toes to your neck. After a few seconds, slowly lower your butt to the floor on the count of four. Repeat for two sets of 15 repetitions.
BENT-KNEE KICK
Why it’s important: To define the glutes at the hip and give separation between the cheek and the thigh.
How to: With knees hip-width apart on a mat, place your forearms on the mat with your elbows shoulder-width apart and fingers touching. Focus your eyes downward between your forearms and pull your shoulder blades gently inward toward the spine. With your right foot flexed and knee bent, lift your right leg until the knee is in line with the hips. Squeeze your glutes and push the right heel toward the ceiling. Go as high as possible without arching back your back. Hold for a few seconds then lower to parallel for the count of four. Repeat for eight to 12 repetitions and switch sides. Do three sets.
LUNGE AND LIFT
Why it’s important: To work both butt cheeks at the same time – one as a stabilizer and one as a mover. This is crucial for preventing knee pain and boosting overall strength. It eliminates the “shuffle” stride that comes with aging.
How to: Stand with feet hip-distance apart and hands on hips. Take a long stride back with the right leg. Bend your front knee bent slightly (about 30 degrees) and keep your back leg straight with the heel off ground. Lean forward slightly from the hips to get into starting position. Push up through the front foot to straighten the left leg as you lift the right foot off the floor. Lift as high as possible, keeping your back in a straight line. Hold right leg up for a few seconds, then slowly lower. Repeat for 10 times, then switch sides. Do two sets on each leg.
POWER LUNGE
Why it’s important: Weight-bearing exercises are needed to overload the glute muscle. “People get results with a personal trainer because they are forced to overload their muscles,” says Hagan. “Do this move toward the end of your workout and you will push yourself to get results.”
How to: Stand on a step or low bench with your feet hip-distance apart and hands on hips. Take a long step back with your right foot until your toe finds the floor. With your body tall, lower your hips straight down until your right shin is level with the ground. Hold for a few seconds, then push up through left heel to return to the start position. Repeat on the opposite side and continue to alternate sides for 20 lunges. Take a 30 second break and repeat.
SIDE SQUAT WITH RESISTANCE
Why it’s important: It targets the saddlebag area and gets rid of all the jiggly parts on the side of our upper thighs.
How to: Wrap a resistance band around your shins and stand with your feet just wider than hip-distance. Your feet are turned out in the 10:00 and 2:00 position and there should be some tension in the band before you start. With your hands on hips, take a big step to the right by dragging your foot along the floor (double your starting stance). Shift your body weight into your heels, and slowly sit back into a squatting position. Go as low as you comfortably can and hold for a few seconds before straightening legs. Slide your right foot over to return to the start position. Repeat on the other side and continue back and forth for 30 repetitions. VM
CARDIO IS KEY
The secret to killer glutes is to lose weight by doing two or three cardio workouts a week. Focus on aerobic activities like incline treadmill, inline skating, and stairclimbing that really target the tush.
NATURAL HAIR REMOVAL
TRY: Parissa Organic Wax
To showcase all your hard work at the gym, smooth skin is a must. Made from organically grown cane sugar and infused with organic chamomile, this washable hair removal is gentle on sensitive skin while guaranteeing up to six weeks of smoothness.
