3 Glute Exercises For A Better-Looking BootySeptember 29, 2016
In Part III of our workout series with Brianna Sky of @BSKYFITNESS we’re focusing on the booty—and who isn’t these days? Below, 3 glute exercises to help you firm the appearance of your backside!
At Skincare.com, skin isn’t the only thing we want to keep in tip top shape. From eating a well-balanced, superfood-rich diet to tightening and toning the look of our muscles, health and fitness are up there with our beloved skin care regimens and products— especially since sweating it out can benefit the skin by destressing the mind and promoting a good night’s sleep. Ahead, we share three glute exercises that were curated by our friend, personal trainer Brianna Sky of @BSKYFITNESS, to strengthen, tighten, and tone the look of our backsides.
LUNGE WITH GLUTE KICKBACK
Lunging with a glute kickback can not only target the muscles in your backside, it can strengthen the muscles in your legs, too! To perform a lunge with a glute kickback, lunge forward with your right leg until the bend in your knee creates a 90° angle— be sure to keep your knee aligned with the top of your foot, as lunging over your knee can be harmful to your body— at the same time, bend your left leg down (like a regular lunge). Next, lift your left leg up off the ground and kick backwards. Repeat this motion fourteen more times and then switch legs. Complete three sets of fifteen reps on each leg (thirty in total) and make sure to take rest/ water breaks between each set.
Similar to pulse squats, sumo squats are the slower— read: more exaggerated— plié-like squats that can target the outer thighs, quads, and glutes. To perform a sumo squat, stand with your feet slightly more than hips width apart and turn your toes outward. Clasping your hands together in front of your chest, lean slightly forward and squat down slowly until your knees form a 90° angle. Now, slowly stand back up and squeeze your glutes at the top before squatting again. Repeat this motion fourteen more times before taking a water break and resting for thirty seconds. Once your break is over, do two more sets of fifteen sumo squats.
SINGLE LEG GLUTE BRIDGE
Like a face lift for your bum, glute bridges are a great way to target your backside and lift and tone the muscles in your glutes. Similar to single leg stand ups, performing a single leg glute bridge can individually target both your right side and left side using your full body weight— in other words: the single leg glute bridge can be more challenging. To perform a single leg glute bridge, start by laying on your back with your arms to your sides and your knees bent in an upward motion, like the picture above. Then, lift your left leg off the ground and straighten it. Once you’re in this position, scoop your hips under and lift your seat in up and down motions. Complete this exercise fourteen more times before moving on to your right leg. Once you’ve completed your first set, take a quick water break before getting back into the saddle for two more sets of fifteen on each leg (thirty in total).
Editor’s Note: After working out make sure you wash your skin with a skin type-specific cleanser from head to toe and follow up with a moisturizer and body lotion. And of course, if you exercise outside, make sure you apply a broad-spectrum SPF of 30 or more!
Part IV: 3 Easy Exercises For a Strong Core