Hip Thrust This is a simple movement that encourages maximal glute engagement, according to Leanne Weiner, a Philadelphia-based personal trainer and corrective exercise specialist. Then, slowly lower back down until you're a few inches above the ground. Stick your butt back and bend down to the bar, grabbing it with both hands right outside of your legs. Exercises to Target Each Section of the Glutes 1. Video of the Day To slim down your waist, cardio exercises that make you breathe hard and sweat are going to be your best friend. To make this exercise harder, you can set up a barbell on the ground and the center across your lap as you drive your hips up. As soon as you land, get back down into a squat and jump again. Then, push your butt back and bend your knees to put the bar down. Run at a pace slightly slower than sprinting but faster than jogging for 30 seconds.
Start with a barbell on the ground. You can do these on a treadmill, a track,or another strip of land with plenty of room to run. Sprinting and jumping, in particular, will get your booty in shape because your glutes power both of those movements. Interval Sprints Once again, you can combine butt-shaping with fat-burning in one exercise: Then, push your butt back and bend your knees to put the bar down. Lateral Band Walk According to Weiner, CPT, lateral band walks target the side of your butt, which helps to lift and even out its shape. It should either have bumper plates on the side or be raised on a platform, so the bar is a little lower than mid-shin level. He's trained a wide variety of people, from couch potatoes to professional athletes, and helped them realize their own strength, determination and self-confidence. Start standing tall with feet shoulder-width apart. Then, take a break for 90 seconds, then sprint again. Don't be afraid to use challenging weights when you do the resistance exercises. Jump Squats Jumping not only works the booty, it burns the calories that help flatten out your stomach. Plant your feet flat on the ground, 1 to 2 feet in front of your butt. Run at a pace slightly slower than sprinting but faster than jogging for 30 seconds. Weiner likes to have her clients do 10 to 15 reps on each side for two to three sets. Hip Thrust This is a simple movement that encourages maximal glute engagement, according to Leanne Weiner, a Philadelphia-based personal trainer and corrective exercise specialist. Your glutes will respond positively because they are such a big muscle and require a lot of work to grow. Exercises to Target Each Section of the Glutes 1. Fold your hands across your chest and lean back into the bench as you drive through your heels to push your hips up. By training your glutes, you can shape your butt—the only caveat is that you'll need to lift weights to get it to grow. Keep your back flat, chest out and shoulders back as you pull the bar up and push your hips forward. Keep thrusting your hips up until your body forms a straight line from your knees to your shoulders. A smaller waist helps your booty stand out even more. How to Strengthen My Glutes 2. Stand in the center with your feet shoulder-width apart. Video of the Day To slim down your waist, cardio exercises that make you breathe hard and sweat are going to be your best friend. Step to one side in a slow and controlled motion and then bring the back foot forward to return to your starting position.
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