How to Shape the Glutes
The glutes are a group of muscles in the buttocks that provide both shape and lift to the backside. Although performing classic leg and glute exercises, such as squats, lunges, ballet-type squats known as plies, leg extensions and leg curls will develop strength, power and some shaping benefits, there are three exercises that you can add to your lower body routine for maximum shape and definition. These three exercises --- the bridge, the ball hamstring curl and the clam --- require minimal equipment and are effective shaping exercises for the glutes.
Other People Are Reading
Instructions
-
The Bridge
-
1
Lie on your back, with knees bent and feet hip distance apart. Arms should be on the floor next to your sides.
-
2
Press your entire spine up until your weight is resting on your shoulder blades and feet.
-
-
3
Lower your hips approximately 2 to 3 inches, then press them back up by squeezing your buttocks. Press into your big toes and do not allow your knees to fall open or press together.
-
4
Perform 25 repetitions of the lower and lift movement, rest for 1 to 2 minutes and repeat a second time.
Ball Hamstring Curl
-
5
Lie on your back, with your calves resting on top of a stability ball and your arms on the floor.
-
6
Press your hips and spine up off the floor, balancing your weight between your calves and shoulder blades. Keep your knees and toes pointed toward the ceiling.
-
7
Bend your knees and pull the ball toward your buttocks, pressing your hips as high as you can as the ball rolls toward you. Slowly roll the ball back to the starting position, trying not to let your hips touch the floor.
-
8
Repeat this exercise 15 to 25 times, rest for 1 to 2 minutes and repeat a second set.
The Clam
-
9
Lie on your right side, with your right arm underneath your head for support. Bend your hips and knees at 45 degrees, with your hips and shoulders stacked.
-
10
Press the sides of your feet together lightly and open your left knee up toward the ceiling as far as you can without losing contact between the feet. As your knee opens, do not allow your top hip to move back.
-
11
Open and close the knee 15 to 25 times, then repeat on the other side. Perform two sets of this exercise.
-
1
Tips & Warnings
Don't forget to breathe as you exercise.
Control the speed of all movement, focusing on form.
Perform as many repetitions within the recommended amount as you can with good form.
Stop if you experience any sharp, sudden pain in the muscles or joints and seek medical attention if the pain continues.
Muscle soreness is normal within 48 hours after exercising.
References
Resources
- Photo Credit woman leaning on exercise ball image by Ken Hurst from Fotolia.com
