THE TIGHT BUTT WORKOUT

THE TIGHT BUTT WORKOUT

As promised, I have a workout for you today!

I’ve been focusing on exercises for my glutes lately, mostly because I’d been kind of ignoring them, assuming my cardio on the elliptical was enough.

It was so NOT enough! Adding focus to my glutes has shown a huge difference. Everything feels tighter and rounder, and I’m so happy I made the conscious decision to work on that area.

Here are three of my favorite moves that I like to incorporate into my workouts. Do these three moves alone or with other strength training and you’ll definitely feel the burn later!

sumo jump, tight butt workout, glutes exercises, workout for a lifted butt, tight glutes, sumo squats, exercises for the glutes, alison hay, the fit chronicles, the fit chronicles blog, miami blogs, best fitness blogsSUMO SQUAT JUMPS: Boy, was this jumping photo hard to capture! Start out with your feet a little bit wider than shoulder-width, turning your toes out slightly. Bend those knees to lower into a squat and explosively jump into the air. The sign that you’re doing it right? Your thighs and glutes start to burn! Aim for 20 jumps.

sumo jump, tight butt workout, glutes exercises, workout for a lifted butt, tight glutes, sumo squats, exercises for the glutes, alison hay, the fit chronicles, the fit chronicles blog, miami blogs, best fitness blogsSUMO SQUAT WITH WEIGHT: The key to this move is to choose a weight that is heavy enough to be challenging. I like to use a 20 pound kettlebell at the gym, so I’d say to try anything over 10 pounds. If you don’t have a kettlebell a dumbbell is a good enough substitute (like I show above). Position your feet like the sumo squat jumps, wider than your shoulders, toes turned out a bit. Holding the weight with both hands, lower down into a squat. As you straighten your legs up to standing, be sure to squeeze your glutes! You gotta feel the burn or it won’t work! 🙂

sumo jump, tight butt workout, glutes exercises, workout for a lifted butt, tight glutes, sumo squats, exercises for the glutes, alison hay, the fit chronicles, the fit chronicles blog, miami blogs, best fitness blogsWIDE HAMSTRING BRIDGE: Laying flat on your back, place your feet wider than your hips. Turn your toes out a bit and flex your feet so you’re pressing up through your heels. Lift your glutes off the ground, bringing your body to a straight line. Lower your hips down slightly and press back up to the bridge position (like shown above). Keep up the tiny lifts for at least 60 seconds. Challenge yourself! You should feel a burn all up into your glutes.

And that’s it! Try it out and let me know how your glutes feel!