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!
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…
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!
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.
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.
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!
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?
XO Team LC