Filling out a bikini with sexy glutes is an obtainable goal.
The only catch is you want to achieve this without a gym or the use of squats and lunges.
Is this even possible? The short answer is yes.
With a little anatomy lesson and some alternative exercises, you can’t go wrong.
The “glutes” consist of the
- gluteus maximus
- medius and
- minimus.
You don’t need to memorize these terms, but you DO need to know how these muscles function.
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This information will help you work your glutes without having to resort to squats and lunges.
Any time you move your upper leg backward or out to the side, you are working your glutes. The backwards motion is hip extension and the sideways motion is hip abduction.
These patterns are what you will be focusing on to develop sexy glutes.
(On a side note, the glutes also rotate the thigh inward and outward, but it is to a lesser degree than with extension and abduction).
Here are three exercises to try.
1. Ninja Kick
This is an explosive exercise that takes a lot of focus and attention to detail. Expect to get a fast rise in heart rate and decent caloric expenditure when you rip through a set of these.
Start in a downward facing dog position. (depicted below)
- Lift your right foot off the floor and pull your knee into your chest.
- Bend your left knee slightly then forcefully push off your left foot as you kick your right leg in the air.
- Leave the ground with your left foot and fully extend both legs.
- Make sure to kick your right leg as high up and forward as possible. You will feel this on the right side of your glutes.
- Land softly on the balls of your left foot and repeat.
Once you finish a set of reps, immediately switch sides and do the same amount.
Note *This is a more advanced move so you can adapt it by keeping one foot on the ground.
2. Single Leg Alternating Toe Touches
The fun is just beginning! Now you will have to focus on your balance while you target your glutes.
- Stand on your right foot with your hands by your sides.
- Keep your right leg straight and bend forward at the hips as you reach down & touch your right foot with your left hand.
- Rise back up and extend your left leg straight out in front of your body.
- Reach forward with your right hand and touch the toes of your left foot.
- Swing your leg down and back in a fluid motion as you repeat the exercise.
Finish a set of reps and switch sides.
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3. Side Dip Hip Abduction
The side dip hip abduction gives you the luxury of working your glutes and all areas of your core simultaneously.
- Assume a side plank position on your left forearm with your feet stacked and right hand on your side.
- Lower your hips slightly then lift back up as you raise your right leg as high as possible.
- Slowly lower your leg back down, then your hips and repeat the entire movement.
Finish a set of reps and switch sides.
Now you are armed with some fun and focused glute carvers. Remember to always use proper form, don’t forget to breathe and act like you are already in possession of that which you want.
Yours in Health,
Danette
P.S. Please share this with your friends and I welcome your comments below.
