Tone Your Tush With Our No-Equipment Glutes Workout

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Athletic young woman showing muscles of the back and hands on a isolated black background

These days, it’s all about the butt!

Whether it’s Jen Selter’s Instagram famous derriere, Nicki Minaj’s fiercely feminine display of her ‘buns’ in Anaconda, Brazil’s infamous Miss Bumbum competition, the Kim Kardashian cover that broke the internet, JLo’s $27 million dollar booty, or that iconic Avenger’s scene highlighting Captain America assets, it’s without a doubt that the past 2 years have been, in Beyonce’s immortal words, absolutely Bootylicious.

But for all its newfound cultural popularity, achieving the perfect, drool-worthy derriere is no easy feat.

It’s a combination of your genes, food habits, muscle tone, and of course, exercise. And while some factors (age, genetics) might be out of our control, the secret to a perky derriere boils down to how you build your gluteal muscles.

Growing older doesn’t mean that our glutes have to suffer or lose firmess. Whether you have a big, small, apple, pear, or pancake-shaped butt, know that firmness is not just for the young.

What’s In A Butt?

Known collectively as ‘the glutes’, our bottoms actually consist of three distinct muscles that work in tandem. The primary muscle –  the gluteus maximus – is actually the largest muscle in your body, and is responsible for everything from walking, squatting, bending, lifting, and a whole host of everyday motions. The other gluteal muscles are the gluteus medius and minimus help us to rotate our lower body and limbs.

How Do You Tone It?

The easiest, most sustainable way to build a strong backside is by performing compound exercises like squats and deadlifts. But these often require access to weights, barbells, a squat rack and other appendages only available at gyms. To help the busybody still achieve her peak glute goal, we teamed up with our trainer Lyndi Ann Koylass to create a five-minute glute circuit that kicks serious ass.

Here’s what we’re doing today:
  • Extended Leg Kickbacks (1o each leg)
  • Bent Leg Kickbacks (10 each leg)
  • Fire Hydrants (10 each leg)
  • Glute Bridges (10)
  • Standing Kickbacks (10 each leg)
  • Lateral Leg Lift (10 each leg)
Repeat the entire routine 4 times each session, around twice a week.

Don’t forget to keep up with your cardio! The key to a good weight loss exercise program is 30 minutes of cardio around 4-5 times a week.

Check out our quick 5 minute cardio routine that you can do in your living room.

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