Tag Archives: summer workout

5 Ways to Firm Up Your Glutes

No matter what gender we are, we all want to have nice glutes. And besides aesthetics, the stronger our glutes are, the more powerful we are. Think of when you feel your glutes: walking up the stairs, the beginning part of sprinting, and standing up from kneeling or squatting. Improve your gluteal muscles and you will get up the stairs faster, be able to run and sprint faster, and spring up from the ground like a ten-year old. These are 5 simple exercises that can be performed anywhere!

1. Doggies. You’ve heard me talk about these beforeand I will again because it’s such a great exercise for the glutes! And the more you do without stopping, the better workout it is for those muscles. Go on your hands and knees, kick your leg back and then rotate it around to starting position, keeping the leg in line with your hips. Keep going until you can’t and then go right away to the other side.

2. Hip bridges. This can be done with or without a stability ball. Lie on your back with your feet on the floor, knees bent. Now, lift up, bringing your hips and glutes up. If you want a deeper exercise, you can go up on your toes to get higher. Come down, but don’t touch the floor. Continue up and down, squeezing the glutes at the top until failure. If you want to use a stability ball, simply put your calves on top of it and do the same motion.

3. Box jumps. For this, you can use an athletic box, stepper, a chair, a couch–anything that is raised and stable. Focusing on using your glutes, spring up with both feet and jump onto the top of the box. Try to synchronize so both feet hit at the same time. This is also a cardio workout if you do it repeatedly. Slightly squat down so you can get power, and jump up!

4. Step ups with leg extension. This is different from regular step-ups. Have something similar to what you had for box jumps–a box, a stepper, a chair, a couch, whatever you can find. Now step up with one leg, and extend the other as high as you can behind you which clenches the glutes. Now do the same on the other side. Do this until your glutes and hips cramp up so you can’t do another (aka until failure!).

5. Bobbing squat. You will really feel the burn with this one. Get into a squatting position and hold. Now bob your hips and glutes up and down in little motions. Go for as long as you can until the burn is just too much. Don’t forget to time yourself and try to beat your own record!

So if you’re looking to have buns of steel for the summer time, or better, for your lifetime, make these few exercises a part of your routine. They’re easy to remember and simple to do (though they burn if you do it right!), giving you no excuses not to have the glutes of your dreams! Click here if you’re looking for an over-all non-machine leg workout! Use these exercises to stay…hungry and fit! 

BONUS KITTY PIC

Nymeria found a nice little spot

Nymeria found a nice little spot

20 Minute Core Blast

If you’re interested in shredding your abs and developing a strong core, this non-stop core ripper workout is the one for you. This requires no equipment (except a stopwatch or phone), all you need is a ground of some kind. It can really be done anywhere. This is to be done with no rest in between. That means it’s going to be really tough. If you need to break in betweeen, you can. 20 minutes is a long time to do things non-stop. That’s what’s so great about circuit-style: burn fat and calories while building your physique. Every exercise is to be performed for 30 seconds, unless otherwise noted. Let’s do it, here’s the list (with some amateur pictures, too):

Planking--keep it tight!

Planking–keep it tight!

  • Crunches
Mid-crunch

Mid-crunch

Reach!

Reach!

Mid-bicycle, keep it slow and extend

Mid-bicycle, keep it slow and extend

Mid-row, push legs out and in

Mid-row, push legs out and in

Just hold it!

Just hold it!

photo 2 (3)

Hips up and down

Turn in and then extend arm straight up

Turn in and then extend arm straight up

  • Side touches

It’s a long list.  And amateur pictures with a messy apartment in the background (oops). Repeat as many times as it takes to get to 20 minutes (if you have the time).  Do your best, try with no rest in between. Remember, each exercise is to be performed for 30 seconds unless otherwise noted. This is a great way to get that six-pack ready for summer! Use this quick workout to stay hungry and fit!