Get Great Glutes.

29 Nov


Everyone wants a good bum. Let’s face it, men and woman alike strive to have high round posterior and no one is over joyed with having a flap jack tush. To be honest a fabulous tush is not easy to come by for either sex. Men tend to get flat butts that are saggy and women tend to get huge wide load butts that are out of control. So how do we get this situation under control? Simply, start eating a plant-based diet and start moving. But when it comes to moving your butt not all moves are created equal. You can and will lose a lot of weight by switching to a vegetarian diet and exercising but these two things alone will not give you a great butt. In fact losing weight sometimes make your tush, mush.

So in order to overcome this challenge I have put together a simple glutes routine where you will push, push, push your tush into a high, round wonder of the world 😉 You should be and will be sore the day after you do this so I suggest you stretch well afterwards and re-fuel with a protein shake and banana after you do this work out. Even better is a protein smoothie made with a banana.

Simple Moves To Get Great Glutes.

1- Sumo Squat.

To start this exercise you MUST take a super wide stance or you will stress you knees in a bad way. Trust me on this. Ok so your legs are wide and your toes should be pointing more outward then forwards. Your knees should not feel as if they are bending weird, if they do just tweak your stance. Once your are good to go, lower your tush and hips down as if you are about to take a seat in a chair. Start with no weight but progress to using a medicine ball or dumbbell once you get the hang of it. Go for 2 sets of 15 to start with.

2- Donkey Kick.

The donkey kick is a simple move that really targets the glutes. To start this move place your hands and knees on the floor, with your wrists under your shoulders and your knees under your hips. Tighten your abs as you lift your left leg parallel to the floor with your knee bent and foot flexed. Repeat 15 times on left side then switch to your right leg. Once you get the hang of it you can throw a 5lb dumbbell behind your knee for a more intense workout. Go for 2 sets of 15 on each leg to start with.

3- Step Up.

For this move you will need a stair, step or a bench. Stand facing the stair and step up with your right foot and lift your left leg to hip height keeping your knee bent at 90 degrees. Hold for 5 counts and step back to starting position. Continue for 15 reps then switch sides. Complete 2 sets on each side.

4- Prone Hip Extension.

This one sounds a lot trickier than it is. To start this move find a bench or stool that you can hang your legs off. Once that is done it goes something like this, lie face down with your legs hanging off the edge. Tighten your abs and lift both legs up to hip height, hold the move for 5 counts then return to starting position. Do this 15 times and go for 2 sets.


3 Responses to “Get Great Glutes.”

  1. sweetopiagirl November 29, 2011 at 12:12 pm #

    Reblogged this on inspiredweightloss.

    • Author November 29, 2011 at 2:59 pm #

      Very Cool, Glad It Came In Handy 🙂


  1. Easy Ways to Get Healthy - November 29, 2011

    […] downHoliday gift-guide for the health-conscious in your life… or yourself, you greedy bastard.Get Great Glutes.Holiday gift-guide for the health-conscious in your life… or yourself, you greedy […]

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