5 Exercises To Tone Your Tush

February 13

Want a rear view that gets rave reviews? Tone up your tush with these exercises guaranteed to give you glamorous glutes in just 30 minutes a day.

Each of these exercises is designed to firm your fanny by working the quadriceps, gluteals and hamstring muscles throughout the butt and leg area of your backside. Strengthening these muscles will alleviate stress and strengthen your back and abdominal muscles, too.

The Squat
Muscle Groups Worked: Quads, Glutes, Hamstrings
Beginning with your feet shoulder width apart, place your hands on your hips, lift your chest and draw your shoulders down the back, pull your navel inward to engage your core muscles. Inhale as you lower hips down, exhale as you stand back up. Push your heels into the floor as you straighten. You can take this exercise to the next level by holding dumbbells for increased resistance.

The Lunge
Muscle Groups Worked: Quads, Glutes, Hamstrings
Standing with your feet together, place your hands on your hips, lift your chest and draw your shoulders down the back, pull your navel inward to engage core muscles. Inhale, step with your right foot forward and lower your left knee towards the ground, as you exhale step back with your right foot to a standing position. Hold your shoulders squarely on top of your pelvic area. Repeat on the left side with the right knee lowering to the ground and then stepping back with the left foot.

Donkey Kicks
Muscle Groups Worked: Gluteals
Get down on your hands and knees–your knees directly below your hips and your hands directly below your shoulders, navel drawn inward towards your spine and your shoulders reaching down your back. Inhale, and lift your right heel towards the ceiling with your knee remaining bent. Exhale and lower your knee back to the mat. Repeat on the left side.

Shoulder Bridge
Muscle Groups Worked: Gluteals
Lying supine on a mat, bend your knees and place your feet hips width apart, arms extended by your sides, palms facing downward, elbows extended with your shoulder blades reaching down the back. Draw your navel inward towards your spine and press your lower back down towards the mat keeping your chin level. Inhale, lift your hips away from the mat by rolling up one vertebrae at a time, exhale return your hips to the mat again rolling one vertebrae at a time.

Side Lying Leg Lifts
Muscle Groups Worked: Hip Adductors and Hip Abductors
Lying on your right side with your forearm on the mat, shoulders drawn away from your ears with your elbow directly below your shoulder, inhale and lift your right leg up with ankle flexed. Exhale and lower your leg back to the mat with your ankle extended. Repeat eight times then switch to the left side.

~ Karen Ficarelli

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