February 20, 2013

Defying Gravity: Glute Series

There is something incredibly humbling when you decide to blog on best exercises to lift the booty.

As a sometimes personal trainer and all the time yoga instructor, it’s the body request I hear most often.

What are the best exercises to bring back my 20-something butt?

or, a little more politically correct

I would like a more defined backside

No matter the age of my client or participant, I’ve learned one universal truth: we all want a shapely butt.

I don’t have genetics on my side for this one. However, after repeating these moves for years and years, I have noticed a definite difference.

A hybrid of my favorite pilates and Jane Fonda exercises, this quick series is my go-to when you want to be a little more Kardashian, a little less Kate Moss.

For each of these moves, I ask you to do them until fatigued. Since you aren’t using weights, the number will vary drastically from person to person. Fatigued means “I could not do any more”, not “I don’t want to do anymore”. There is a difference!

The Fire Hydrant

I’ll give you three guesses on why this move is called the fire hydrant.

Begin on all fours, wrists under shoulders, knees under hips. Keeping your ankle and knee in alignment, raise your leg out to the side. Return back to start. Repeat until fatigued. Switch legs.

Leg Lifts

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Begin in the same position as the fire hydrant. Flex your foot and extend your leg up as high as you can, like you are going to kick the ceiling with a flat foot. Really use your glute for this move, trying not to rotate your hip to get your leg higher. Return to start and repeat until fatigued. Switch legs.

Pulses

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Do this move immediately after you complete your leg lifts

Extend your leg straight behind you, foot flexed. Raise your leg until it’s equal to the floor, extended straight from your hip. Pulse up to the ceiling. Repeat until fatigued. Switch legs.

Diagonal Lift

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Note to self: remove background items when taking pictures.

Begin in the same position as the fire hydrant. Flex your foot and extend your leg up as high as you can, like you are going to kick the ceiling with a flat foot. Really use your glute for this move, trying not to rotate your hip to get your leg higher. Bend your knee and cross it behind your knee on the floor. Extend back up to the ceiling as high as you can and repeat until fatigued.

Bridge

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Bring your feet together, heels under your hips. Press into your feet and squeeze your butt as you lift off the floor. You want to be a diagonal line from your shoulders to your knees. Continue to contract your glutes and hold for 30-60 seconds. Repeat 3-5 times until fatigued.

What are your favorite J.Lo. worthy moves?

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  1. Thanks for the moves. I will do them. I love these sort of exercises and recently I started going to The Bar Method and they have tought me to basically fatigue the ever loven life out of your muscles. Like you said, do them until you can’t do it anymore. What great advice instead of doing a certain number of them. Thanks

    • Thanks Lisa- yes, fatigue is key to seeing results. So many of us stop when we “feel it” rather than when we can’t do them anymore. Thanks for the comment!