Top 5 Exercises to Grow a Perky Beach Bum
Booty booty booty!
The approach of summer is often a great motivation for all of us to set some goals and commit to a work out regimen, and it's no surprise that many of us are after a super-toned butt that's going to look great in a pair of cut-offs.
Here's the hard truth: if you spend most of your time sitting, it's probable that your glutes are weak or under-active. Now, a weak booty is certainly not what we want in terms of aesthetics, but it's also not ideal in terms of our biomechanics. Weak glutes can often cause other issues in our ankles and feet as well as as hip, knee, and low back pain.
Of course having strong glutes is essential in any sport where you're accelerating or changing directions, but they also help you move efficiently in every day life - walking, standing, or climbing steps. Your glutes have a huge impact on your overall body strength because they're the largest muscles in your body and help support a wide range of compound movements.
Your glutes consist of three different muscles:
1. Gluteus maximus - the main muscle that shapes your butt, responsible for hip extension and lateral rotation of the thigh (think back and forth movement)
2. Gluteus medius - responsible for assisting in lateral movement, like when you step out of your car
3. Gluteus minimus - helps with walking and rotating your legs
I rounded up 5 different exercises that will fire up each of these muscles and have you on your way to building a stronger bum in time for summer. Pay close attention to the notes on form so that your other muscles don't end up doing all the work!
Glute Side Circle
1) When performing this exercise, isolate the movement to your hip as best as possible.
2) Start in 4-point position. Hands underneath shoulder, knees underneath hips.
3) Leg comes out to the side and draw a large circle keeping your tummy tight.
4) Then switch direction.
5) Alternate to the other side.
Floor Glute Kickback
1) Begin on all fours with knees and hands on the floor.
2) Kick one leg back and up with a 90-degree angle at the knee, pushing your foot towards the ceiling.
3) Lower it back down, bringing the knee towards your chest again and repeat.
4) Complete all reps on one side before switching to the other side.
Kettlebell Goblet Squat
1) When performing the squat, ensure that your feet are set shoulder-width apart.
2) As you descend into the squat, make sure your toes, knees, and hips maintain alignment.
3) As you sit back, make sure your body weight shifts into your heels.
4) Keep your chest and upper body held in a neutral position or with a slight arch.
Side Lunge
1) When performing the side lunge, ensure that one leg is straight and your foot knee and hip are aligned on the side that you step up to.
2) Also, sit your hips back and keep your bodyweight in your heel on the side that you lunge to.
Single Leg Glute Bridge
1) For this exercise, lie on your back. Keep your tummy tight and squeeze your glutes to lift.
2) Start with one leg off the ground and held above your body.
3) Throughout the exercise, try to keep your hips even.
Are you ready for more?
Whether you're a complete beginner or a seasoned veteran looking to switch things up, I can build you a customized, comprehensive program that will change your mindset, your body, and your outlook on life.
Check out my work-out plans or come hang out with me on Instagram! I'd love to connect with you over there! 🤗
xo
Lindsay