04/08/2022
🍑5 Glutes Exercise for a Peachy Behind🍑
𝙉𝙤𝙩𝙚: 𝙞𝙛 𝙮𝙤𝙪 𝙙𝙤𝙣'𝙩 𝙝𝙖𝙫𝙚 𝙩𝙞𝙢𝙚 𝙩𝙤 𝙥𝙧𝙖𝙘𝙩𝙞𝙘𝙚 𝙮𝙤𝙪 𝙘𝙖𝙣 𝙪𝙨𝙚 𝘿𝙀𝙏𝙊 𝙞𝙣𝙨𝙩𝙚𝙖𝙙. 𝘿𝙀𝙏𝙊 𝙬𝙞𝙡𝙡 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 𝙜𝙚𝙩 𝙞𝙣 𝙨𝙝𝙖𝙥𝙚 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙚𝙭𝙚𝙧𝙘𝙞𝙨𝙚, 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙙𝙞𝙚𝙩, 𝙬𝙞𝙩𝙝𝙤𝙪𝙩 𝙨𝙞𝙙𝙚 𝙚𝙛𝙛𝙚𝙘𝙩𝙨
Have you ever stared at another woman's behind...
And wondered how in the world they stay so shapely even when they’re pushing 50?
We all want a peachy behind that we can be proud of (and ogle at in the mirror).
Leaving you with either an unshapely butt or one that’s too covered in cellulite.r b***y of all definition…
Leaving you with either an unshapely butt, or one that’s too covered in cellulite.
If you really want to tone up your behind, we’re here to help!
We’ve prepared a series of exercises that will help activate your glutes, and start giving them the definition you desire.
So if you're ready to take your accentuate your figure...
Try these 5 glute exercises recommended by celebrity trainers — guaranteed to burn fat & tone your glutes so shapely, peaches would be ripe with jealousy!
Exercise #1: Single-Leg Glute Bridge
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
donkey kicks
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
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.
tone glutes - sg2
Exercise #5: Standing Hamstring Stretch
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
lateral lunges
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.
*But if you don't have time to practice you can use DETO instead. DETO will help you get in shape without exercise, without diet, without side effects
