Fit Minute: Glutes
WILMINGTON, NC (WWAY) — Keeping your backside lifted takes work. If you don’t have time to tone it at the gym, you can at home.
In this Fit Minute, personal trainer Brian Knox focuses on the glutes. If you want to keep your butt lifted and keep it from sagging, you might want to try these next three moves.
The first move is the Fire Hydrant.
“You want to start on all fours and you’re going to lift one knee a little bit off the ground, and come out to the side with your hips. Then, keeping that knee bent, you’re going to want to extend that knee backwards, up above your back, then return it to the starting position right next to the other knee without touching the ground,” Knox said.
After doing the other leg, do the Triangle.
“Get on your one side and the leg that’s up in the air, you’re going to keep it fully straight the entire time. When it’s up in the air or when it’s down on the ground and you lift it up, you really want to push that heel up into the air. Then, you’re going to move it back and try to touch the ground in the back. So, bring it back up and back in front.”
Do that move for both legs then try Squat Pulses.
“There’s no other better move for your butt than squat pulses. So, you really get in that low squat position and just do nice pulses on the bottom.”
If you can’t do those moves, you can try modifications for them.
When doing the Fire Hydrant, just do one part of the exercise at a time. Raise the knee outward away from you, opening up your hips, then bring it back to the floor position. Immediately after, raise the same knee backward squeezing your glutes the entire time. Then, return to the starting position and repeat.
The intensity of the Triangle is determined by the height of your leg into the air, as well as the rotation of your heel into the air. So, if you keep your leg low, and don’t rotate your heel up as much, it will be easier.
Finally, you can make Squat Pulses less intense by not going as deeply into the squat.
If you’d like more information on exercises go to Brian Knox’ Facebook page at facebook.com/bbcoachknox.
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