7 Exercises That Are Guaranteed To Give You A Peachy Behind!

Tired of your unshapely behind?

Are the excess cellulitis on your bum a major turn-off for you?

Well that ends today!

We’ve prepared a series of exercises that will help activate your glutes, and start giving them the definition you desire!

So, before we get started, here are some rules we have to set to ensure you get the most out of these exercises.

If you’re aiming for a more intense workout:

• Do each move below in order for 10-12 reps. 
• Do the entire circuit (all of the exercises) 3 times.

If you want a light workout: 

• Focus on inhaling as you start each movement, and exhaling as you finish each movement. 
• Complete 10-12 breaths of each. 
• Do the circuit 1-2 times.

Exercise #1: Single-Leg Glute Bridge

• Lie on the floor face up with your knees bent and feet flat on the floor. With your hands at your sides, your fingertips should come close to grazing your heels.

• Engage your core to press your low back against the floor.

• From this position, lift your right foot off the floor and extend your leg.

• Push off your left foot, engage your core and squeeze your glutes as you lift your hips and do a glute bridge.

• Slowly lower your hips back to the floor.

• Do all of the reps on one side, then repeat on the other.

Exercise #2: Marching Glute Bridge With Leg Extension

• Lie face up on the floor or a mat with your knees bent and feet flat on the floor. With your hands at your sides, your fingertips should come close to touching your heels, or be able to graze your heels. 

• Engage your core to press your low back to the floor.

• Lift your hips, squeezing your glutes at the top. Hold here and lift your right foot off the floor, extending your right leg straight.

• Place your right foot back on the floor and without lowering your hips, immediately lift your left foot and repeat on the other side. Continue to march, alternating sides.

Exercise #3: Donkey Kick

• Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.

• Kick your right foot up and toward the ceiling, engaging your glutes and using your hamstrings to pull your foot upward.

• Keep your core engaged, so you stay stable and don't tip to the left; and stop lifting before you arch your low back. Remember: This is a strength move, not a flexibility exercise.

• Do all of the reps on one side, then repeat on the other.

Exercise #4: Fire Hydrant

• Start in an all-fours position, with your wrists under your shoulders, knees under your hips, and core engaged.

• Keeping your leg bent, lift your right knee up to your side, toward the ceiling as if it were being pulled by a string.

• Keep your core engaged, and be mindful to not allow your body to tip to the left as you lift.

• Lower your knee to the starting position and repeat. Do all the reps on one side, then repeat on the other.

Exercise #5: Standing Hamstring Stretch

• Stand in a relaxed position with your hands at your sides, core engaged, and feet hip-width apart.

• Step forward with your right foot, keeping your leg perfectly straight and flexing your foot so that only your heel rests on the floor.

• Hinge, bending at the hip, and swoop down with straight arms tracing the length of your leg. 

• Stand, keeping your arms straight and bringing your hands overhead, before lowering them to your side. You should feel a stretch in your hamstrings, as well as lengthening in your spine as you stand and stretch.

• Now step forward with the other foot and repeat on the other side. Continue to alternate sides, flowing through the movement at your own pace.

Exercise #6: Lateral Lunge Shift

• Stand with your feet wider than hip-width, your core engaged, and your hips tucked under (so your butt should not be sticking out and your lower back should not be arched).

• You can hold your hands in prayer position at your heart or place them on your hips or waist.

• With your core engaged, lean to the right, hinging at the hip and sending your hips back. Bend your right knee, and keep your left leg perfectly straight so you sink into a lateral lunge.

• Without actually lifting either foot off the floor, push off your right foot to return to your starting position, then lean to the left and repeat on the other side.

• Continue to lean back and forth, keeping your lateral lunges as shallow or deep as you want, depending on your flexibility.

Exercise #7: Standing Figure-Four Stretch

• Stand with your feet hip-width apart, hands at your sides, and your core engaged.

• Lift your left foot and cross your left calf over your right thigh, making an open figure-four shape.

• Hinge at your hips, sending your butt back, keeping your core engaged, and bend your right knee, as you raise both arms in front of you to help with balance.

• Sit in the figure-four position for at least one full breath.

• With control, stand, and place your left foot back on the floor. Do all of the reps on one side, then switch to the other side.

• You can make this move easier by standing near a wall or sturdy chair, and holding on with one hand for support while you stand and lower. If this move feels like too much for your knees, you can do this same move seated. Simply sit on a chair with your legs crossed and gently push your knee down (toward the floor), as you hinge forward at the hip, leaning over your lap, until you feel a stretch.

PS. These exercises will definitely help you tone & give your glutes more definition! 

However, like any form of exercise…

It can take time to see results

So if you wish to speed up the process, we recommend including thermogenic probiotics in your daily regime to help boost the effects of your glute exercises.

Thermogenic probiotics are probiotics that mimic the effects of exercise in your gut, boosting metabolism and calorie-burn rate. Pair that with regular exercise and we’re sure the unwanted fat on your behind will be no match for you.

So if you’re looking for a source of thermogenic probiotics, why not give Provitalize a try?:

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• Bloating 
• Sugar Cravings
• Fatigue
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• Hot flashes & night sweats

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We truly believe Provitalize will help accelerate you towards your fitness goals, just like the 409,000 women it has helped worldwide!

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