Reviewed by: Erica Grandjean, APD, BNutr&Diet
You know the saying – you don’t get the butt you want by sitting on it!
Working those glute muscles not only helps define and shape your backside, it creates better posture and minimises aches and pains in the longterm (think stronger bum, stronger stability!).
Here are 5 awesome moves you can incorporate into your existing workouts – or, if you’re feeling sassy, do these all in one go!
1. Fitball hamstring curl
Start on your back with your hands either side. Place your feet flat on the top of a fitball, then curl the ball towards you with your feet staying firm.
Retract your legs flat and ‘push’ it away from you. Repeat this 12 times.
2. Sumo squat
Do a full squat – so your butt almost touches the ground – with your arms crossed in front of you.
This makes the squat a little harder, and helps activate those glutes!
3. Hip raises – single leg
Similar to a hip raise, start on your back with your hands either side and knees bent at a 90-degree angle. Lift one leg high and straight, and raise your hips off the ground.
Lower slowly and repeat 6 times each side.
Lying face down with your forehead resting on your hands, separate your knees as wide as possible and lift your lower legs off the ground until your feet touch. Try to press the soles of your feet together as hard as you can.
Whilst firmly pressing your feet together, attempt to lift your knees off the ground by squeezing your butt. Repeat this movement 12 times.
5. Reverse plank
Supporting yourself with your arms extended, stretch out with your feet on the ground and your stomach facing the sky (as shown). Hold this pose for 45 to 60 seconds, keeping your glutes firm and tight.
Also read: Still Can’t Do a Pushup? Here’s Why
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