HERE are the BEST GLUTE EXERCISES!
- Deadlift
- Hip raises
- Reverse hip raises
(enjoy the silly music, it's a little better than the racquet ball courts going crazy)
There are several levels in this demonstration. You can pick one you are comfortable with and use it. For beginners you would use the raise without weight. For the advanced, you would add the stability ball and weight. The key is to focus on your glutes. Keep them tightly squeezed. I would perform 2 sets of 12-15 reps if you are using this as a warm-up. If you are using this as part of your work out. I would do 3 sets of 8-10 reps.
Now, I decided to throw in a bonus demonstration that works your hamstrings as well as your glutes...
The key here is to again, KEEP YOUR GLUTES TIGHTLY SQUEEZED!
You want to roll the ball in while curling your heals toward your booty. Roll the ball from your heals to your toes. Keep abs tight and feel the burn! I didn't demonstrate this but you can turn your toes outward or inward to work different areas of the hamstring. For the advanced, do this with one leg. Add this to the exercise above for a great booty exercise. ENJOY!
If there is something else you would like to see, LET ME KNOW :)
Love this one...
"He that is good for making excuses is seldom good for anything else."
~Benjamin Franklin~
CONTEST: Leave your favorite motivational quote or phrase in the comment box for 5 points!
Thanks:)
"Whether you think you can or whether you think you can’t, you’re right."
ReplyDelete~ Henry Ford
Just one of the MANY that I like!
"try a little harder to be a little better"- gordon b hinkley
ReplyDeletenow obviously exercise isn't what he was talking about in particular but this quote has been on my mind in all aspects of my life recently. all you have to do is try and do thing a little better than you usually do. to me, a huge obstacle is way harder to overcome than if i take baby steps! i can do a little harder and a little better!
love bridges too! i would looooove a good chest workout demo. i do all the standard exercises but i would love to loose that last little chub right by the armpit and am always looking to add another chest move :)
I can't wait to try that out. So excited! Thanks for posting these great workouts. My favorite motivational quote right now is, "Promise me you'll always remember: you're braver than you believe, and stronger than you seem, and smarter than you think." (A.A. Milne) I try to keep that in mind when I don't think I can finish a difficult part of a workout: I'm stronger than I seem!
ReplyDeleteWe are what we repeatedly do. Excellence, therefore, is not an act but a habit.
ReplyDeleteAristotle
I do hip raises and flying dogs 3 times a week for my glutes. I have done the hip raises with the ball in the past but I forgot about them so thanks for the reminder. This looks like a great butt workout!