As one of the top areas that everyone wants to tone and tighten, the glutes can be tricky to firm up. Instead of getting discouraged, or hitting the treadmill, try to tone glutes. A toning approach works to eliminate the fat in the glutes area at the same time as it builds up the muscle to give that part of your body a lift. When the glutes become toned, the entire butt will appear more lifted; even though you are increasing muscle mass, it won’t make your butt look fat or wide (so no worries, ladies!). Show off your style in confidence this summer with these 4 exercises to tone glutes and shred fat.
4 Exercises to Tone Your Glutes
- Progressive Hip Lifts – If you have tightness or pressure in your lower back, this glute-toning move will soothe tired muscles and work your butt at the same time. Lay out a cushy mat or a workout towel to protect your tailbone from injury. Lie on your back with your knees bent and your feet placed on the floor. Keep your arms at your side. Lift your hips up, toward the ceiling for a count of “one,” before bringing your hips back to the floor. Lift again, tightening your glutes and hams. Repeat for 60 seconds.
- Kick-Back Squat – If you’re already doing squats to work your glutes, this move will level-up the workout. Begin with your basic squat. Once you’ve sat back into the squat, and transferred your weight into your legs, kick one leg out behind you and bring your arms forward for balance. Position the leg back on the ground and move your arms back to return to the squat, and then repeat on the other side. Keep your weight in your heels and maintain squared hips (don’t twist to the side) to rock this form.
- Weighted Walking Lunges - Walking lunges will tighten and tone glutes, and adding a weight (an the walking motion) will help burn fat from that area. Hold one dumbbell in each hand. Step forward with one foot and down into a lunge. Take a breath. Then lift the back foot up, step forward, and come into a lunge with the other foot forward.
- Explosive Lunges – The perfect cardio and bodyweight exercise, this one targets your glutes and your legs and will also burn some calories and get your heart rate up. Explosive lunges get their name from the pop of power you use to shift from a lunge with one leg in front to a lunge with the other leg in front. Essentially, get into a lunge. Then jump up and switch your legs in midair, so the leg that was in front is now in back. Land in a lunge. Repeat, ramping up the speed, for 60 seconds.
Add these 4 exercises to tone glutes into your fitness routine at the gym, or do them at home or on the road. Remember, your gym trainers can demonstrate these 4 exercises to tone your glutes if you need a visual aid. They can also help you make other lifestyle changes that deliver the impact you seek.