Booty. Buns. Backside. Whatever you call it, women all want a high, toned and round booty. Obtaining this goal can be difficult, as this is the area where women tend to hold the most body fat for the longest time. Below are three glute exercises that Orangetheory Fitness trainer, Jennifer Ayala suggests for women to tone and firm their rear.
Glute Bridges are a simple exercise that can virtually be done anywhere. To begin this exercise, you will lay flat on your back with your feet planted on the floor, causing your knees to make an arch. You will then lift your pelvis up into the air and lower it back down – causing your glutes to tighten. To challenge yourself, you can place a weight of your choice on the top of your pelvis area and continue the same motion. Three sets of 15 reps are recommended.
When it comes to toning your tush, squats are a woman’s best friend. In a sumo squat, you will start with your feet just outside of shoulder-width apart. You will then squat down to a 90-degree angle and rise back up to complete one rep. To challenge yourself, you can add a bar or hold dumbbells as you squat. To obtain the best results, three sets of 10-12 reps are recommended.
To perform this exercise, you will start in a tabletop position with your hands and knees planted on the ground. You will then lift your right leg back behind you, keeping your leg bent at a 90-degree angle. Once you complete this motion on your right leg, you will transition and repeat on your left leg; this counts as one rep. To maximize your results, complete at least three sets of 15-20 reps.
Whether you are a busy mom, workaholic or always on the go, it can be challenging to squeeze in a workout. Luckily, these quick tush-toning exercises can be done at home and will provide promising results for the toned, round booty that you’ve always wanted.
Written by: Jennifer Ayala
Jennifer Ayala is certified as an NASM/AFAA personal trainer and group fitness instructor, as well as a certified personal trainer in corrective exercise and fitness nutrition. She is currently the head trainer at Orangetheory Fitness Downtown Phoenix at CityScape.