5 GLUTE EXERCISES TO COMBAT DEAD BUTT SYNDROME

The benefits of building a toned and strong butt go further than just achieving a sexy bikini body. A strong butt can help relieve low-back pain and make everyday movements that much easier. It’s time to sculpt your butt with these five exercises designed to target your glutes for the ultimate quick toning workout.

  1. SIDEKICK SQUATS

This side-kick exercise looks like an old-school move Sidekicks is one of the best butt exercises as the force comes from the glutes. In addition, this move is one serious abs toner—your obliques and abdominal wall muscles have to work during the entire exercise to balance your body while you lift and extend your leg.

Step-to-step instruction

START: Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply into a squat, keeping weight back in your heels.

FINISH: Then rise back up, straightening the legs completely and lifting the right leg out to the side, squeezing the outer glute. As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position. Repeat this pattern for one minute

  1. DINNER PLATE CIRCLES

The primary intent of dinner Plate Circle is to mobilize and strengthen the butt and hips. This exercise also teaches you to move within a range of motion where we can stay connected to your core.

Step-to-step instruction

START: Lie on your side, shoulders, and hips stacked. Lift the top leg to hip height.

FINISH: Inhale and bring the top leg forward. Keep the shoulders, torso, and hips still as the top leg moves. Continue to circle the leg up to the highest point without lifting the top hip up or shortening the waist. Exhale and circle the top leg from the middle of the circle back around to the starting position. Repeat 5 times and execute on the other side.

  1. ON-THE-BALL TRIANGLE EXTENSIONS

This exercise is a great way to work the butt. Keep in mind rest and recovery are key when it comes to getting a fabulous butt. Muscles need time to recover in between workout days.

Step-to-step instruction

START: Lie face down on a Swiss ball with your arms extended and hands on the floor. Your hips should be positioned on the ball and your body should form a straight line from your shoulders to your pelvis. Your toes should be touching the floor.

FINISH: While keeping everything else immobile, lift both legs in the air using your hips and glutes. Pause at the top, and then slowly lower your legs back to the starting position. Continue doing this move for about one minute.

  1. ELEVATED BRIDGES

Elevated Bridge exercise engages your abs but offers, even more, benefits for your butt, hips, and lower back, according to Garson Grant, master trainer at Chelsea Piers in New York City. The bridge builds muscle, boosts flexibility, and can be easily incorporated into any routine.

Step-to-step instruction

START: With your heels resting on top of the fitness ball, lie down on the ball with the knees bent.

FINISH: Now spread your arms away from your body to the sides, and lifting your butt off the floor, push your hips upwards towards the ceiling while clenching your butt. Pause for a few seconds at this position and then go back to start position. Complete three sets of 20 reps each.

  1. SIDE-LYING POWER KICK

Whether you’re a runner, swimmer, a gym or yoga lover, Side-Lying Power Kick can make a huge difference to your sense of balance and flexibility, while adding more power and strength to your lower body, including butt, hamstrings, and thighs.

Step-to-step instruction

START: Lying down on your side with your legs slightly in front of your body, resting towards the front edge of your mat. Let your head rest on your bottom hand, propped up on a bent elbow on the floor, while your top arm is bent with the palm down on the mat in front of you for stability.

FINISH: Flex your foot as you kick your top leg straight out in front of you. You can give kick out front in two quick phases to add more power. Keep your toes pointed straight to demand more stability and balance from your core. Kick your leg behind you as you exhale, pointing the foot, and keeping it the same height as your hip. Remember to squeeze your glutes and work your abs inwards for added stability. Try to complete at least 10 repetitions on each side.

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