With summer right around the corner, who wouldn’t want a perky booty that looks great in any bikini bottom? I’m about to share my gluteus maximizing workout routine, which is equally time efficient and effective. Get ready to make those buns burn!!!
(Note: this workout is best achieved in a gym or any other place that allows access to equipment, however modifications are included for those without access to a facility).
Warm up: 5-10 minutes, steady state cardio of your choice
Choose your weight accordingly: you want the last two or three reps to be very challenging. However, because each exercise requires 12-15 reps, do not pick an overly heavy weight. Once you have done this weight for a while, the exercise will become easier as you get stronger, when this happens it is time to increase your weight by about 5 lbs.
Move 1: Weighted Hip Thrusters
AT GYM: Grab a flat bench, a barbell with (x) amount of weight. Place your shoulders/upper back on bench and start with the barbell across your lap and thrust upwards. Do 3 sets of 12.
AT HOME: Lie flat on your back, and have your legs placed at a 90 degree angle (bridge form). Push your hips upwards so that your gluteus comes off of the floor. Hold at top for 5 seconds, and allow your gluteus to rest on the floor. Do 3 sets of 12.
Move 2: Bulgarian Split Squats
AT GYM: Grab two dumbbells with (x) amount of weight. Have one weight in each hand by your sides. Place one foot on bench at a 90-degree angle. Have other foot on floor with a slight bend in the knee. Dip down so your knee almost touches the ground, and pop back up with control. Alternate legs, do 3 sets of 12.
AT HOME: Instead of using a bench to prop your foot, you can use a coffee table, chair etc. This move can be done without weights. Do 3 sets of 15.
Move 3: Single-Leg Romanian Deadlift
AT GYM: Have barbell with (x) weight held out in front of you, bend at the hip while raising one leg into the air (do not arch your back!!!) Come back to a standing position. Alternate legs, do 3 sets of 12.
AT HOME: Perform exact same movement as described above, but without weight.
Move 4: Goblet Squat
AT GYM: Using either a dumbbell or kettle-bell, with (x) weight, hold weight near your chest bone (but do not rest it there), keep feet shoulder width apart, with the toes pointed slightly outwards and squat down. For a deeper burn try to keep your weight in your heels, you’ll notice it activates the gluteus muscles more! Do 3 sets of 12.
AT HOME: You may choose to find an object that is relatively heavy (15+ lbs), or perform exercise as stated above, without weights.
Move 5: Weighted Bench Step-Ups
AT GYM: Have 2 dumbbells at each side, place one foot on bench and step up. Repeat for both sides. Do 3 sets of 12.
AT HOME: Find a stable surface that will safely support your weight such as a coffee table or sturdy chair, and execute same exercise described above. You may choose to add weights.
This workout will have your bum blazing and have heads turning in no time! Be patient with yourself if you do not master these moves the first few times you try them. It will come!