Bums are one of the first things people notice about you. The form and size of your behind may have an impact on your style, so it's critical to maintain it! If you don't already do them, there are several excellent butt workouts that we’ve tested and proven at MPower Fitness Coaching .
There is no such thing as spot reduction or toning (in the sense of fat loss), only getting rid of fat in a specific area, making muscles more defined. But don't worry, work those buns, and you'll never have to deal with not having the physique of your dreams again! Here are some exercises that we at MPower Fitness Coaching can teach you to get your rear in prime shape.
Kick it out! (hip extension)
This exercise focuses on the glutes, hamstrings, and hips, which is where your derriere gets most of its beauty from. For this one, lie face down on a yoga mat or soft rug with your hands at your side, your abs drawn inward, and your head facing the floor. Engage your abdominal muscles to protect your spine as you slowly raise your right leg, leveling with the ground, keeping hips square. Then return the leg to the starting position. Repeat motion with the left leg for one minute or until fatigued
Lift up! (hip abduction)
Ladies, here is a workout that will tighten and sculpt your inner thighs while giving you a gorgeous bum. This simple yet effective movement can help you get rid of saddlebags on the back of your legs. Since these areas are primarily slow-twitch fibers, they respond best to low-intensity exercises done with high repetitions. Start by laying on your left side with legs stacked, right leg in front. Slowly raise your right leg out to the side as high as you can go while keeping it straight. You should begin to feel a burn in your inner thigh after about 15 reps. Switch sides and repeat for at least 20-30 minutes each day to see results fast!
Lift your knees to the sky! (hip adduction)
This workout is great for shaping, defining, and firming your legs, especially your calves. The only equipment you'll need is some space on the floor for this one. Lie face down with arms at sides at a 45-degree angle from the body, abs drawn inward and head facing the floor. Slowly bring both knees up to meet in the center, squeezing your butt muscles together as you do this. As soon as your feet touch each other, lower them back down by extending your legs until they are straight again. Repeat the motion for at least 30 minutes a day for the best results.
Lift that tush! (glute max lift)
This is one of the most effective exercises at MPower Fitness Coaching for firming your glutes. It builds muscle in this area and tones and tightens the muscles in your backside to give it a sculpted look. Lie face down on the floor with legs extended behind you. Place hands under shoulders with elbows bent at sides, abs drawn inward, and head facing the floor. Engaging your glutes, lift both legs off the ground simultaneously as high as you can go before slowly lowering them back down to the starting position. Repeat for at least 30 minutes a day.
Squat it out! (quadriceps)
This is an excellent move that targets all three major lower body muscle groups. Not only are your glutes, quads, and hamstrings engaged in this move, but also your calves and abs. Step to the right with your feet shoulder-width apart. Keeping your knees behind your toes, bend at the waist while reaching both arms forward for balance. Squat down as low as you can go without allowing your heels to come off the floor. As you squat, make sure to engage your abs by pulling them toward your spine and pushing out with your lower back. As soon as you reach the bottom of the squat position, push yourself back up to start for at least 20-30 minutes each day.
Don't skip leg day! (soleus)
This exercise is a simple one that will help with the overall shape of your calves. It is also suitable for toning and firming problem areas, such as the area below your knees. Stand with feet shoulder-width apart and hands-on-hips, abs drew inward and head facing forward. While engaging abs for support, slowly raise the right knee in front of you until it reaches the hip height or higher. Make sure to keep your knee directly over your ankle and do not bend at the waist while doing this movement. Slowly lower leg back down to start position for at least 30 minutes a day.
Stand tall and lift up! (transversus abdominus)
This is another great move that we recommend at MPower Fitness Coaching to tone and tighten your abdominal area. People who have flat stomach and firm abs know that the transversus abdominus is one of the most important muscles to focus on during workouts; it's also one of the hardest ones to target. To engage this muscle:
- Place both hands behind your head with elbows wide, abs in, and head facing forward.
- Engaging your abs, tuck your chin into your chest.
- Bring the torso off the floor by squeezing your shoulder blades together for support as you tuck higher.
Lower back to start position for at least 30 minutes a day.
Raise that rear! (gluteus maximus)
The main muscles of the booty, glutes, are a critical area to target. For most people, having firm glutes is worth the MPower Fitness Prices and time spent training. This is a move that's simply a variation on a traditional yoga squat, but it will help you tone, tighten, and firm your glute muscles more than if you were doing regular squats. Stand with feet slightly wider than hip-width apart with hands overhead. Engaging the core for support, slowly lower into a full squat by bending at the waist as if you would sit down in a chair. Keep your weight through the heels of your feet and lean back slightly until you feel the glutes engage. Then slowly raise yourself back up, bringing hands forward as you do so, keeping abs engaged for support. Lower back down to start position for at least 30 minutes a day.
Toe touch! (abductor/adductor)
This exercise targets the muscles on the outside and inside of your hips. Do this move slowly, with control, feeling the burn as you do it. Start standing tall with feet together and arms overhead to engage the thoracic spine for support. Tilt your chin toward your chest and begin reaching for the floor, bending at the hips while keeping your knees in line with your ankles. Your goal is to get a comfortable stretch, but not to go down so low that you feel this in the back of your knees or lower back. Engaging abs for support, pull yourself up slowly and make sure your feet come together in the upright position. Lower back down to start and repeat for at least 30 minutes a day.
Developing your glutes takes practice and discipline. But doing this routine will help you achieve a perk rear end. Remember, good form is always important. If you have questions or concerns about any of these exercises, ask us at MPower Fitness Coaching before starting your workout routine. We can also talk to you about our affordable MPower Fitness Prices for different programs.
Call us for an appointment today!