Sculpt A Better Bottom Today With These Exercises - Ajit Patel Wellness

We’re always complaining about how backsides, but how much are we really doing to improve them? Nowhere near enough. Almost every time you’re standing on your feet, you’re working your glutes and hamstrings, but most people spend too much time sitting down to really see any sort of benefit from this easy and necessary action. Your glutes are the most powerful and largest muscle group in the body, as well as being responsible for burning calories and boosting your metabolism, so it’s a shame that so many people aren’t putting them to good use. If you neglect them for too long, your bum becomes slack and difficult to tone up.  There are loads of ways to tone up this area of your body and with some easy move too; here are some of the best ways to tone up and really see results soon.

Facedown Hip External Rotation

This move may look easy but it’s actually one of the most challenging and effective moves for targeting your external hip muscles which have a major impact on your glutes. You begin by lying facedown on the floor with your arms folded under your head and your legs extended straight behind you. Bend your right leg, knee pointed out, and place your foot on the back of your left knee. Keep both of your hips on the floor and contract your right bum cheek and lift your right knee a few inches off the floor, without raising your hip. Pause and then return slowly to the starting position. Complete 10 to 12 reps on each side.

Dumbbell Straight-Leg Deadlift

Focus on your form here and this will be your new BFF when it comes to glute-boosting workouts. Grab a pair of five to eight-pound dumbbells and hold them in front of your thighs keeping your feet hip-width apart. Bend at your hips to lower your torso until it’s almost parallel to the floor, keeping your weights close to your body. Return to standing and keep the weights close to your body at all times. This is one rep – complete 10 to 12 of these.

Dumbbell Bent-Knee Deadlift

This is a real challenge for your glutes, so try increasing the weight when you’ve practiced this for a while so as to boost your metabolism. Begin with a pair of 10 to 15-pound dumbbells on the floor in front of you. Squat, keeping your chest up, and grab the dumbbells with an overhand grip. Your arms should be straight and your lower back slightly arched, but not rounded. Tighten your glutes and stand up with the dumbbells, straightening your legs and thrusting your hips forward, whilst pulling your torso back and up. Slowly lower the dumbbells to the floor. That’s one rep – complete 10 to 12 reps for a set.

Sideways Band Shuffle

This is great for toning up your saddlebags, by enlisting your smaller glute muscles and tightening them up. Place a resistance band loop around your ankles and stand with your feet hip-width apart, keeping your hands on your hips. Step your left foot to the left and place as much tension on the band as possible, then bring your right leg to the left. Do all reps to the left, then repeat on your right side.

Single Leg Hip Extension

Lie face up with your arms to your sides and your right knee bent, with your left leg straight and raised a few inches off the floor. Lift your left until it’s in line with your right thigh and push your hips upwards, forming a straight line from your shoulders to your knees. Pause and lower to your starting position. Do all reps then switch legs.

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