Each of these exercises targets the glutes (your butt muscles) and, in addition, works your leg and core muscles. Since no equipment is needed, you can do them anywhere. Your body weight is all that is required.
Start: Stand with your head up and your arms at your sides. Keep your knees relaxed and your feet about shoulder-width apart.
Move: Slowly bend your knees while pushing your rear back – as if you are sitting into a chair – until your thighs are about parallel to the ground. While you are squatting, extend your arms in front of you at shoulder height, palms facing down. Hold for two seconds then return to start position, squeezing your glutes throughout the movement.
Repeat: Do 3 to 5 sets of 15 repetitions at least three days per week.
Advanced: Hold dumbbells at your sides or on your hips and perform squats. If weights are light, lift them in front of you to shoulder height while squatting. If weights are heavy, keep them at your sides.
Start: Stand with your head up and back straight. Step forward with your right foot and step backward with your left foot, keeping both hands on your waist.
Move: Slowly bend your knees until your right knee is at a 90 degree angle over your ankle and your left knee is at a about a 90 degree angle near the floor. Do not touch your left knee to the floor and make sure you position yourself so when you lower down, your right knee is above (not in front of your foot). Hold for two seconds then return to start position.
Repeat: Do 3 sets of 15 repetitions for each leg at least three days per week, alternating legs after each set.
Advanced: Hold dumbbells at your sides or on your hips and perform lunges.
Start: Stand with your head up and back straight with your hands on your waist or lightly touching your desk or a counter.
Move: Extend your right leg straight back, squeezing your glutes and leaning forward just slightly. Hold for one to two seconds then lower your leg until your right toes touch the floor.
Repeat: Do 3 sets of 15 repetitions for each leg for at least three days per week.
Advanced: Wear ankle weights and perform hip extensions. You can also alternate legs while performing hip extensions while walking down a long hall or in a room.
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