Exercise Tips
For Great Glutes

The glutes: That area most women want to tone, lift and shape. Beyond looking great in your jeans or snug-fitting dress, your glutes play a large role in your daily activities, such as walking, climbing, hiking, jumping and even getting out of your chair. We've compiled a list of the easiest ways to tone your gluteus area, both in the gym and at home, with help from Nancy J. Krank, a ACE-certified personal trainer in Los Angeles.

Woman doing squats at gym

"I'm always telling my clients that, if you want your butt to stand up, then you need to stand up," Nancy explains. "We spend too much time sitting at our desks, sitting in our cars, watching TV -- then we wonder why our backs hurt and why we're more tired. By spending as little as 20 minutes a day [exercising], three times a week, you will not only be able to see a difference -- a shapelier derriere -- but you will feel more toned."

Great glute exercises

Perform the following exercises three to four times per week, preferably on non-consecutive days. Work up to two to three sets of each exercise with one to two minutes of rest between sets.

Squats at the gym

Start position: Stand with your feet shoulder width apart, hold dumbbells at your sides, and squeeze your stomach in. (Start with light weights, then increase poundage as you get stronger.)

Movement: Bend your knees while extending your rear back, pretending to sit on a chair while keeping your head and chest up. Don't hunch your back. Lower your butt until your thighs are parallel to the ground. Slowly return to start position.

Perform 12 to 15 repetitions.

Squats at home

Start position: Stand with your feet shoulder width apart, holding cans or detergent bottles at your sides, and squeeze your stomach in. (Start by holding lightweight household items, then increase poundage as you get stronger.)

Movement: Bend your knees while extending your rear back, pretending to sit on a chair while keeping your head and chest up. Don't hunch your back. Lower your butt until your thighs are parallel to the ground. Slowly return to start position.

Perform 12 to 15 repetitions.

Up next: More glute exercises >>

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