If you want to take our two-week butt challenge to the next level, add this rotation to your workout mix. In addition to each day’s challenge, pick two days a week to perform these booty-blasting exercises. The low-impact moves are sure to make your glutes burn without straining your muscles. Incorporate this sequence into your routine to strengthen and accent your rear. Learn and watch the moves below.
The Routine:
Frog Pumps
Glute Bridge Abductions
Side Plank Glute Abduction
Fire Hydrant Circles
Heel Drivers
*Perform each exercise for four rounds of one minute. If a movement uses only one leg at a time, complete two rounds on each leg.
The Move: Frog Pumps
How to: Starting lying flat on your back with your hands by your hips and the arches of your feet together. Press the edges of your feet into the floor as you engage your glutes to lift your hips upward. Without dropping back down to the ground, lower your glutes and relax the muscles, then engage your glutes again to bridge back up. Continue slightly relaxing your glutes and squeezing them again to lift your hips up until the minute is over.
The Move: Glute Bridge Abductions
How to: Lying flat on your back, place your feet flat on the ground and your hands down by your hips. Engage your glutes to lift your hips upward into a bridge position while digging your heels down into the floor. When your hips have reached full extension, drive your knees outward away from each other. Add more resistance to this exercise by adding a glute resistance band. Without dropping back to the ground, continue to move your knees outward and engage your glutes in a pulsing motion.
The Move: Side Plank Glute Abduction
How to: Start this exercise on one side of your body with your knee and your hand on the ground. Engage your core to lift your hips off the floor and then flex your top leg muscles as you straighten this leg to engage your quads and your glutes. Drive your heel upwards toward the sky to target your glute medius, and continue moving your foot upwards without touching back down on the floor. Maintain proper alignment so that your hips and your chest stay open to engage your glutes as much as possible.
The Move: Fire Hydrant Circles
How to: Start in a quadruped position and lift one bent knee to the side until your knee is straight out from your hip. After this, move your knee straight back behind your body, keeping your glutes engaged. Continue drawing big circles with your knee without touching the ground for the best burn.
The Move: Heel Drivers
How to: Start in a quadruped position and drop down to your elbows. Keep one leg on the ground and lift the heel of the other leg toward the sky as if you are pushing the arch of your foot toward the ceiling. Continue this movement without bringing your knee back down to the floor to really get the most out of this move.
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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