Growing and toning your Glutes is no easy task but an achievable one!Here I will share with you one of my routines to help you get a peachy bottom full of toned muscle. This is an area that I struggle with and currently working on #winkyface. These are some basic movements that can either be done at the gym or at home. Don't have any weights? Grab your laundry detergent, a gallon of water, a loaded backpack, your baby (if you're a momma) in a carrier, etc... get creative, don't limit yourself.Try these once a week and as you improve, maybe do these twice a week. Challenge yourself for a better booty! :D

Quick Tips before your Glute Burning Workout:

1.) Warm Up & Stretch:First and foremost before you do anything, warm up & stretch. You can warm up on a cardio machine for about 5 - 10 minutes to get you ready for stretching. Stretching can include different leg and glute stretches, with holds lasting about 20 - 30 per stretch. Be sure to stretch for at least 5 minutes. Let's avoid getting injured and promote stability when we work out.

2.) Go Wide or Go Home:When doing squats or lunges, having a good wide stance (a bit more than shoulder width) allows for greater posterior displacement of the hips which activates the glutes. Work smarter not harder ;)

3.) Feel the Burn:Go slow, Squeeze, and feel the burn baby! If you don't feel the burn you may not be in a position that works for your body. Shift positions, adjust your feet, change posture, whatever you have to do to get that burn.

4.) Weight or no Weight?:The only recommendation I have for this is pick a weight that will challenge you but will not injure you. You know your body better than anyone. If you want to start without any weight, that's alright too! Ain't no one gonna judge you! :D If you're using weight just know the difference between feeling the burn and feeling pain, adjust the weight to accommodate your body and avoid injuries.

5.) Cool Down:Coolingdown helps your body transition from exercise back to a steady state of rest.

Here we go!

1.) Plie Dumbbell Squat:

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Squeeze your glutes at the bottom and on the way up!

3 Sets

Beginner:       8 - 10 Reps

Intermediate:  10 - 12 Reps

Advanced:     12 - 15 Reps

2.) Walking Weighted Lunges.

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Push through your mid foot or heel for better form and squeeeeeeze that booty! Keep your balance, if you have to get rid of the weight to do that, then do that. Also, if you don't have space to walk then you can remain stationary. Either do all the reps for one leg at one time or alternate legs. Don't forget to squeeze them glutes!

3 Sets

Beginner:         6 - 8 Reps (each leg)

Intermediate:   8 - 12 Reps (each leg)

Advanced:     12 - 15 Reps (each leg)

3.) Butt Lift (Bridge)

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For this one, I recommend squeezing the contraction at the top for a good 5-10 seconds and when you come back down, DON'T TOUCH THE FLOOR! As soon as you're about to hit the floor, contract back up and squeeze for a good 5-10 seconds. It's all about that squeeze ya'll!

3 Sets

Beginner:       8 - 10 Reps

Intermediate:  10 - 15 Reps

Advanced:     15 - 20 Reps

4.) Glute Kick Back

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For this one, if you have ankle weights, even better! Although not necessary because by now you all know the importance of the squeeze and that's where the burn happens. Trick to these is also to not let your knee / leg touch the ground until you're done with a set for each leg. Don't forget to SQUEEEEEEEZE!

3 Sets

Beginner:       10 - 15 Reps (each leg)

Intermediate:  15 - 20 Reps (each leg)

Advanced:     20 - 30 Reps (each leg)

That's it, you're all done. Now go check out your booty in the mirror ;) and admire the butt pump!

Let me know how you did, leave your comment below, I'd love to hear about your workout!

Or if you have any questions about these exercises, shoot me an email.

Signing off for now,

Know the Glute:

Why are glutes important? These muscles play an important functional role in your body’s alignment. Strong glutes protect you from injury, improve athletic performance and give you a curvy shape.

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