5 Movements To Tonify Your Glutes

5 Movements To Tonify Your Glutes

Like most other body parts, though, glutes can change in their tone and shape. And if your glutes aren’t as big as you’d like, there are forms to help boost the size of these types of muscles.

Start out slowly with just one set of each exercise. As the exercises get easier to do, you can work up to two or three sets of each.

Let’s see some of the strategies you can try to kick your rear into gear to achieve the bigger, firmer booty you want.

1. Donkey kicks

Donkey kicks -or bent leg kicks- work all the areas of your glutes, toning, lifting, and strengthening for a sexy bottom.

1. Begin on your hands and knees with your hands beneath your shoulders and your knees hip-width apart.
2. Lower down onto your forearms and kick your right leg out back behind you, straightening your leg.
3. Pull your knee in toward your chest, then kick out again.
4. Repeat for 12 reps, then switch legs.

2. Squats

Squats, both with and without dumbbells, give the glutes definition when positioned correctly.

1. Stand up straight with your feet slightly wider than hip distance apart.
2. Bend your knees, and sink backward as if you were about to sit in a chair behind you.
3. Lower yourself down as low as you can go; most people make the mistake of not squatting down far enough.

3. Balance

Maintaining your balance on a constantly shifting surface forces your muscles to adjust quickly, which helps strengthen and tone. To target your glutes, stand on a balance ball or board.

1. Get your balance, then raise one leg into the air while you find your balance on the opposite foot.
2. Hold for a count of five, release, and repeat on the other side.

Take care to push your weight into your heels throughout this movement to protect your knees.

4. Lunges

Lunges are an effective way of toning and lifting your glutes. Perform them with or without hand weights for additional resistance.

1. Stand up straight with your feet hip-width apart and your hands by your sides.
2. Step forward with your right foot, bending your right knee until your quad is parallel with the ground.
3. Straighten and return to the center.
4. Repeat with your left leg.

5. Treadmill incline

Set the incline on your treadmill to a minimum of a three percent grade to tone and strengthen your glutes. A slow walk at a high incline will prove surprisingly strenuous and will utilize your glute muscles.

A steep hike will provide the same benefits without the need to set foot in a gym.