With summer rapidly approaching, it’s important to get your butt beach ready – and fast! Here you’ll find 5 of the best glute exercises around. They are designed to sculpt and tone your backside, so you can strut your stuff just in time for bikini season. The best part? No lunges, shoes or gym equipment required!
What you’ll need: A mat and some free wall space
Stand with your legs a little wider than hip distance apart. Turn your feet outwards, facing away from your torso. Slowly bend the knees directly over the toes while lowering your hips until you are in squat position. With palms facing down, extend the arms straight out at shoulder height. The lower abdomen should be tight and your hips should be forward. Hold this position for ten breaths. Place your hands on your hips, inhale and begin straightening your legs. Repeat six times.
Stand up straight with your arms to the side. Slightly push your tailbone out and lift your lower belly. Bend your knees and allow your weight to shift to your back heels. Squeeze your thighs together. It should look as though you are about to sit down in a chair. Now, straighten your arms and lift them above your head. Bring your palms together and hold for ten breaths. Slowly straighten the legs and repeat 6 times.
Lie down on your back and bend your knees. Your feet should be flat on the floor. Exhale while tilting your pelvis forward and pulling your belly button in towards your spine. On an inhale, begin curling your tailbone upward and lift your hips. Your hips as well as your lower and middle back should be up off of the floor. Hold for ten breaths and slowly begin lowering your spine back onto the floor. Repeat five times.
Facing the wall: Lie down on your back, bend your knees and plant your feet up against the wall. Make sure your shoulders and arms are laying flat against the mat. Gently push your butt up, bend your elbows and put your hands on your lower back for support. Make sure that your neck, shoulders and upper arms are all on the floor. Straighten your legs so that they are diagonal to your chest. Begin by lowering your left leg forward, towards your head. You want your abs to be tight and your legs to remain straight. Go as far forward as you can. Slowly return your left leg back to the wall. Alternate legs. Repeat ten times per leg.
Begin on all fours. While keeping your left knee bent, push your leg back until it is in line with your back. The soles of your feet should be facing the ceiling. Slowly return your leg to starting position and repeat twelve times. Perform another twelve reps on the right leg.
For best results: Perform the routine four to five times per week. Incorporating an hour of cardio before or after will help you burn even more fat.