An Easy Exercise for Great Glutes

  March 1, 2015  |    Blog>Exercise

Reverse Lunge with Knee Lift

Beautify and Gluti-fy your Rear-view!

I admit it; I (Lyssie) have become a bit obsessed with bettering my rear-view. It all happened after I had to work on a writing project virtually 24/7 at my desk. I literally felt like my rear end took a hit and was sagging! If you’ve felt this way, I have great news, I quickly turned it around– and you can also with two simple moves! One you can even do anywhere without anyone even knowing!

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First, here’s the move you can do even in the grocery store line (I sure have been! 😉 ) :

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  1. Simply squeeze your butt cheeks together, hold for three seconds and release for a moment.
  2. Complete 10 Repetitions to wake the glutes up.
  3. Then squeeze one butt cheek at a time holding each just for one second, just to activate the muscles, each on their own.

Now your glutes are warmed up (and you’ll notice they’ll start to be a bit firmer too (woohoo! 🙂 ) and you can try this move below (and above) that Tammy is demonstrating, it’s the ultimate Butt Blaster! 🙂

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Reverse Lunge with Knee Lift

Ultimate Booty Blast
Lunge Back Left Leg
Knee Up Left Leg
Repeat 10 times
Switch legs
Complete 3 Sets
Here’s how:

  1. Standing straight with your abs tight and engaged, lunge back with your right leg. Keeping your chest up, allow your left leg to bend until it is 90 degrees (the top of your leg should be parallel with the floor).
  2. Keeping your core engaged, push the ball of your foot into the floor to press yourself back towards standing position as you lift your right knee up to hip-level. Allow your arms to come up as you lift your leg.
  3. Pause for a moment with your right knee bent at 90 degrees and then step back into a lunge with your right leg, again allowing your left knee to bend to 90 degrees.
  4. Repeat this movement for ten repetitions with the right leg lunging. Then switch legs so that your left leg lunges back and the left knee lifts.
  5. Complete 3 sets with each leg.

Do this every other day and kiss buh-bye to a lazy-looking behind!

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