Wednesday, August 10, 2011

My favorite glutes exercise...

Possibly TMI, but it's not every day that my mom comments on how nice my bun looked... followed by asking me what exercises are best to get hers firm & perky too.

While squats & lunges are great (especially with added resistance from weights or elastic bands), I think my favorite one to target the glutes is the bun lifter/bun kick (or as my friend put it less eloquently, "dog raising its leg.")


Pardon the 90s cheese factor of the below video (the music, the outfits, omg!), but it's the best one I found to illustrate the move.

A few more tips to this move:
1. Keep your back neutral in its natural arc for stability and to maximize ths move's effectiveness
2. For added resistance, shift your weight to the towards the side of your moving leg
3. And if you got the balance, put a dumbbell on the back of your knee for the working leg (I use 10-12 pounds), of course, keep your knees bent throughout the move - instead of actually kicking - to keep the dumbbell in place.

16 comments:

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Laura said...

Oh my golly, as old school as this is, I love it! I do it a couple of times a week and integrate it in as part of my "Work That Ass Workout." The 8 minute abs one is also good. I mostly just love to hear some of his funny motivating comments like, "What do you want your butt to look like?" Ahahaha.

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Anonymous said...

I usually don’t have too much spare time during the week. I don’t want my lack of free time to be an impediment for me to be in good shape, so I try to commute by bike. It’s also a great glutes exercise!

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