Have You Ever Stared At Another Woman’s Behind…

And wondered how they stay so shapely even when they’re pushing 50?

Well, wonder no more! You too, can enjoy having that toned, peachy behind that would have others green with envy! 

This week, 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 booty 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: 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 #3: 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 #4: 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 #5: Lateral Lunge

• 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 a 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.

 

Try your best to do 3-4 sessions a week!

 

If you really want to tone your bottom, you need to work for it!

 

Doing these exercises with a day of rest inbetween will get you the definition you need!

 

It is also important to remember that weight loss is not a sprint... 

 

But a long marathon that will have you coming out a winner as long as you keep to it.

 

So don’t give up, and you will be feeling & looking good if you persevere!

 

PS. Menopausal weight gain can cause you to lose the definition on your behind…

 

If you’re sitting around the house most of the time, you might find that stubborn weight tends to pile on the bum area.

 

This causes uncontrolled weight gain, which causes you to be left with a big, unshapely behind that ruins both your outfits & self confidence.

 

So, if you’re tired of relying on your Spanx to accentuate your body line...

 

We recommend doing our glute exercises regularly, along with Provitalize— our best selling weight management probiotic…

 

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