A fitness routine that results in a natural butt lift effect? Say no more. In today’s workout routine, I’m highlighting the derrière with daily moves you can do to tone your rear.
The routine is a great addition to include in your 2022 fitness rotation, particularly if you’re looking to give your booty some extra love. Prep now, thank Poosh later. Learn how to do each exercise in the video below, and get ready to feel it in your glutes.
The Routine:
Fire Hydrant with Leg Extension
Quadruped Heel Lift
Birddog
Frog Pump
Glute Bridge March
The Move: Fire Hydrant with Leg Extension
How to: Start on hands and knees and perform 20 reps of leg lifts, making sure to include a pause at the top of your lift for a leg extension. This extra pause targets your glutes with a hold that will burn as you get higher in reps! Add a glute resistance band for more of a challenge and perform two rounds of 20 reps per leg.
The Move: Quadruped Heel Lift
How to: Drop to your elbows and knees and take one leg back behind your hips with your heel pointed to the sky. Engage your glutes to lift your heel upward. Add a glute resistance band to turn up the burn on this one. Perform two rounds of 20 reps per leg.
The Move: Birddog
How to: A great exercise for your glutes and your core! Starting in the quadruped position, engage your core and lift your left arm out in front of your body as you extend your right heel back behind your body. Squeeze your glute at the top of this movement and slowly lower back down to the floor. Continue alternating and complete 20 reps per side for two rounds.
The Move: Frog Pump
How to: This exercise is very targeted for your glutes by getting you into a great hip extension position. Place the soles of your feet together and let the edges of your feet rest against the ground. Engage your glutes and lift your hips upward, maintaining great balance in your hips. Make this harder by putting the edges of your feet on a bench. Complete 20 reps per side for two rounds.
The Move: Glute Bridge March
How to: Control this movement for the best glute and hamstring burn! The main objective here is to make this single-leg exercise target one side of your posterior chain per rep, so make sure you’re lifting with the leg that stays on the ground. Avoid leading upward with your hips or belly button, and instead, keep a neutral pelvis and really dig your heel into the ground for the best burn. Continue alternating and complete 20 reps per side for two rounds.
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A former Division 1 high jumper and record holder at West Virginia University, Sydney is a National Academy of Sports Medicine Personal Trainer and Fitness Nutrition Specialist in Charlotte, North Carolina. Sydney and her fiancé Dustin created the Royal Change digital media company and post a new, completely free workout every day. They have a quickly growing audience with over 53,000,000 views since they started their YouTube channel. Royal Change’s mission is to always provide high-quality fitness to everyone, everywhere, at any time.
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