Lower Glute Exercises for a Toned Butt
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Today's Topics Cover:
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What's a floor workout for a bloated belly?
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What Are Some Exercises to Tone Glutes?
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What Are Some Inexpensive Products That Will Help My Fitness Journey?
What Are Good Exercises or a Workout for a Bloated Belly?
For this topic I'd suggest a two-tiered approach.
First, targeting 5 exercises that get blood flowing throughout the body stimulating hormone release, which can help on how to get rid of bloated stomach issues. Second, with each exercise utilize complex movements that force the core to work.
Example: Push up with knee tuck, Turkish Get Up, Hamstring Walk Outs, Plank Figure 4's, and finally Hand Leg Opposites.
The routine could be rep (3 rounds of 12, 10, and 8) or round based on a running clock of 40 secs each exercise for 2-3 rounds.
The core has to work on each exercise but the strength-building components of each exercise will get the user essentially a buy-one-get-one deal.
If you need help doing these movements, check out our YouTube for demonstrations!
What Are Some Exercises to Tone Glutes?
I have 5 lower glute exercises to do in sequence for 40 seconds each that will make the glutes feel like they are on absolute fire. Pick one leg to be the moving leg and the other will stay planted:
- Squat to lunge, perform a regular squat then step the moving leg back into a reverse lunge.
- Low lunge pulse, hold the reverse lunge and pulse in the bottom 3 inches of the movement.
- Lunge pump, hold the lunge on the forward leg shifting your weight to that hip then pump the back leg in and out.
- Curtsy, wrap the moving leg behind and across the planted leg tapping your toes as lightly as possible.
- Curtsy butt kicker, hold the curtsy and try to heel kick yourself in the butt with the moving leg. With the time under tension and changing of the angles the user is guaranteed 100% engagement of the glutes easily toning and tightening the posterior.
For a complete butt workout at home, If you need help doing these movements, check out our YouTube for demonstrations!
What Are Some Inexpensive Products That Will Help My Fitness Journey? Two things I absolutely love as a trainer and I use regularly for myself and clients are the hip igniter strap and traid ball
There are lots of options for the ball but the Bear Komplex Strap is the best. For mostly bodyweight workouts the strap is amazing for getting the glutes to fire in a variety of movement patterns. Additionally since a lot of my work involves pain relief/performance enhancement the strap is vital for floor work we do. For mostly bodyweight workouts the strap is amazing for getting the glutes to fire in a variety of movement patterns. Additionally since a lot of my work involves pain relief/performance enhancement the strap is vital for floor work we do.
Hope this helps!
This weeks mailbag was done by John Lindala MS PES, Fitness Writer for Living.Fit. An Oregon based coach who works with clients of all backgrounds and ability levels, specializing in movement mechanics.
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