"Does my bum look big in this?" I hope so my fellow fitness friend as that means it is strong, functional and carrying you through life, as well as looking fabulous!
We all know that phrase 'does my bum look big in this' and far from wanting the answer no - the answer we should be looking for is - yes! A strong powerful butt not only looks great but has a multitude of other benefits too.
Strong gluts help prevent injury, create better posture, help prevent back hip and knee pain, improve your athletic performance in your workouts and your functional fitness (aka movement in everyday life). I have lots of follow along workouts in my App but if you're looking for something to create your own have a read on for my top 5 exercises.
Tip #1 - Glute Bridge
Whoop whoop - my favourite butt building exercise. Lie on your back, feet on the floor, core engaged, neck relaxed and arms by your side. Tuck your pelvis under and then curl your spine off the floor, pressing through your heels to switch on your gluts. Bridge up as high as you can aiming to create a straight line from your shoulder through your torso to your knee. Pause briefly at the top, then lower down and repeat for 8 to 12 reps.
Tip #2 - Sumo Squat
Stand with your feet wide and your toes slightly turned out. If you want added resistance hold a dumbbell or kettlebell in front of you arms extended down to the floor or in a goblet hold close to your chest. Sink your hips down, keeping your spine in neutral, pressing your knees out and aiming to get your thighs parallel to the floor. From here exhale as you push through your feet, squeeze your gluts and return to standing. Repeat for 8 to 12 reps.
"Strong glutes will power the world"
Tip #3 - Deadlift
Stand with your feet hip width apart and holding a weight in each hand or a barbell. Keeping your spine in neutral, hinge forward from your hips pushing your butt back and ensuring the weights stay close to your legs. Once you reach shin height with your weights, squeeze through your gluts and slowly return to standing. Repeat for 8 to 12 reps.
Tip #4 - Kettlebell Swing
Stand with your feet slightly wider than hip distance apart and the kettlebell placed about 12 inches in front of your feet. Keeping your spine in neutral, hinge at the hip and place both hands on the handle. From here squeeze into your lats, keep a slight bend in your knee and sweep the kettlebell between your legs loading up your hamstrings. Keeping your arms relaxed, drive from your hips as you straighten your legs and the kettlebell swings forward squeezing your core at the top. Then reverse this process to swing again. Repeat for 8 to 12 reps.
Tip #5 - Donkey Kicks
Set up in a four point kneeling position, core braced and hands under shoulders knees under hips. If you want additional resistance you can use ankle weights or a fabric band just above your knees. From here choose a starting leg, and keeping your knee at a 90 degree angle push the sole of the foot towards the ceiling keeping your core braced and squeezing your butt. Pause for a beat at the top then repeat for 8 to 12 reps.
How To Use
Like any exercise routine consistency is key - so if you really want to make a difference to your butt - commit to doing this x 2 a week and the results will be seen within 3 to 6 weeks. You should perform these exercises one after another resting as needed between each exercise. When you have cycled through them all that's 1 round. Repeat for 3 rounds challenging yourself with the resistance you use.
For more workouts and inspo watch out for a free trial of my App launching Autumn 2023.