Get your booty into shape with this killer workout

Summer is in full swing now, which means there’s no better time than the present to be focusing on working out, feeling healthy, and toning your bikini body. If you’ve been following along with Dr. Hunter Vincent’s workouts here on the blog this season, you know by now that they are no joke (hello, sore muscles!). We’ve shared Hunter’s killer stairs workout and his hotel room workout… And this week, we are focusing on one specific group of muscles: The Glutes. Whether you are looking for a quick and easy routine to do on your own at home, or just more toning moves to add to your current routine, these booty exercises will definitely have you feeling the burn. Before we get started, let’s talk about a couple important features of the gluteal muscles…

First off, your butt muscles, also known as your glutes, are actually composed of three different muscles: Gluteus Maximus, Gluteus Medius, and Gluteus Minimus. Your Gluteus Maximus is the biggest and strongest of the three, and is most responsible for giving your butt a toned and rounded shape. Now, this does not mean the smaller gluteal muscles aren’t important! In fact, the other glute muscles are crucial for proper hip and knee alignment during movement and exercise. Keeping the smaller glute muscles strong can actually help with better mechanics and help decrease injuries. So, Hunter says, although the Gluteus Maximus is bigger, stronger, and may look the best, don’t forget the little guys!

Booty workout from our trainer Dr. Hunter

A couple tips before you start… If you don’t want to put your feet on the coffee table, then you can use any elevated surface, like a workout bench, park bench or even a step stool if you want. Also, this is a quick workout—about 15 minutes—so let’s try to do it without any breaks! See what you think…

Single Leg Butt Burners

Get your butt into shape with these single leg butt burners

1. Single Leg Butt Burners

Start by lying on the floor, with one foot on the edge of the coffee table and your knee bent at 90 degrees. Point your other foot up towards the ceiling. Now, keeping your shoulders on the floor, push your hips up towards the sky as high as they can, contracting your glute. Return to the floor, but just tap down lightly, and go for another rep. Try not to rest at the bottom and push your hips as high as you can!

Coffee Table Glute Bridges on LC.com

Tone that booty with these coffee table glute bridges

Coffee Table Glute Bridges

2. Coffee Table Glute Bridges 

Start with your shoulders and head resting comfortably on the table. Your body is perfectly straight, level with the height of the table, and your knees are flexed at 90 degrees. Now, let your butt drop towards the floor (with your shoulders and feet staying in the same position). When you reach the lowest point you can go, flex your butt muscles and push yourself back to the height of the table. The key to this exercise is to contract your glutes, so as to not use your lower back. Expert tip: Focus on pushing your heels into the ground. It will help! To make this harder, you can always pick up a dumbbell and place it on your hips. And if you don’t have a dumbbell on hand, pretty much anything with weight can be used. You can get creative!
** This exercise doesn’t have to be done on a coffee table—the couch is also a good height.

Alternating Bridge Holds

Get your booty into shape with these alternating bridge holds

3. Alternating Bridge Holds 

Let’s head back to the floor again… Lay on your back with your arms by your side, this time keeping your legs straight. Start with both heels on the top of the coffee table. Keeping one leg straight and your butt engaged, bring one knee to your chest then back to the table. Do the same with the other leg. Alternate knee drives to the chest. Keep your body as straight as possible, flex your butt muscles and always remember to engage your core.

Squat pulses to whip that booty into shape

4. Squat Pulses 

With your feet about shoulder width apart, squat down and simply tap the coffee table. Then stand up, but not too far; only about 6 inches. Then head back down. Keep pulsing, and feel the burn! See how 40 repetitions feels. Expert tip: Keep your knees behind your toes, and don’t forget to breathe!

Glute lifts for a toned behind

Get in shape with these glute lifts to lift the booty

5. Glute Lifts

Start on all fours with your wrists under your shoulders and your knees under your hips. Hopefully it’s starting to become habit by now, but engage your core, and create a strong foundation. Now, keeping your leg bent at 90 degrees, push your heel directly towards the ceiling. Imagine you are trying to push bubble gum into the ceiling with your heel (I’m guessing you’ve probably never done this, but if you imagine doing it, it actually helps!). Again, let your leg come down about 6 inches, then push it immediately back up to the ceiling. Slow and controlled is the key to the exercise. Why? Because you keep tension on the muscle for longer periods of time while also working your core and arms.

Try these exercises at home, and see what you think. Then be sure to let us know which one you liked the best!

Did anyone use any creative types of weight for their glute bridges? 

Let us know in the comments below. And a big thanks to Hunter for sharing this workout with us! Stay tuned for more fitness posts coming this summer.

XO Team LC

Photos: Stephanie Todaro for LaurenConrad.com
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  • Taste of France

    Some of these look like you could hurt your back if you don’t do them right.
    Does he have a hole in his left sock? Too funny!

  • Shelby

    I love that you can do this little workout right in your living room! I’ll be adding this to my workout routine for sure!

    xoxo!
    Shelby
    http://www.glitterandgingham.com

  • Love this! Adding this to my routine.
    || D I A N A ||
    http://www.TheNeonFactor.com

  • Thank you for sharing workouts like this that can be done easily at home! I travel a lot for work, and really appreciate anything toning-wise that can be done in a hotel room, as opposed to the hotel gym where several of my colleagues workout too.

    xoxo Mollie
    http://www.molliebellezza.com

  • Just about to go to the gym, and I’m so doing this! Instead of using a table, I’ll use a bench. Hope it all goes well!

    xx | http://www.recavi.com

  • Glad I got the motivation I needed to actually get up and go to the gym now.

    The Golden Days | http://herestothegoldendays.blogspot.com

  • Oooh, I will have to try these out! Thanks!

    xoxo,
    Katie
    chicincarolina.blogspot.com

  • Tarni

    Can’t wait to give this a go!!

    http://www.basicallylife.com

  • Great moves and easy to follow. Haven’t tried them yet, but once the soreness in my legs goes away from this weekend’s yoga sculpt session, I will def be giving these a try! http://www.chasingbelle.com

  • Thank you so much for mapping out all of the moves for us <3 🙂 Makes it so easy to follow along!

    XO, Elizabeth
    http://clothestoyouuu.com/

  • This workout is perfect! I could definitely use some toning in that area after having a baby, and these are perfect to do anytime of day!
    ~Katie http://www.summeronwinterlane.com

  • Vera Sawicki

    Thank you for sharing!

    Blonde in Cashmere

  • Kristen
  • Yecatstevir

    Would put a pillow between you and a table like that for the single leg glut bridge. Looks like a hard edge across the spine!

  • María

    Love it, I got creative and used dictionaries, lol!

  • Joelle Tia

    tried this today and i’m SO sore!!! (but it was a great workout!)

    xo

    joelle tia

  • Lena Elzayn

    This looks awesome! Don’t have time to hit the gym tomorrow, so this will be the perfect at home workout!
    http://www.happilyeveradventures.com