Everyone who works out typically has a certain goal in mind. Depending on what that goal happens to be, there are specific exercises to focus on, and achieving the glutes of your dreams is no exception. We’re here with this 10-minute workout to firm your buttocks. If that sounds like what you’re looking for, let’s get those glutes in motion!
Let’s face it: Many people want what they don’t have. You know the old saying, “The grass always looks greener on the other side.” Those who have practically no butt at all usually want their buttocks to have more shape to it, whereas those endowed with a shapely backside may desire to trim down in that department. A large number of people simply want to achieve a firmer derriere, so Eat This, Not That! reached out to Dani Coleman, Lead Trainer, P.volve Los Angeles, to learn how it’s done.
Colemen explains, “When you are trying to build muscle mass, resistance-based work and progressive weight training is crucial in order to make that happen. As well as a myriad of other things like sleep, recovery, and diet!” Coleman also points out something she constantly reminds her clients at P. Volve, which is “building proper body mechanics and mobility is crucial in order to be able to execute these movements safely and to actually create better access to your joints and their range of motion.” She continues to explain, “By establishing better mobility and practicing proper body mechanics, your body can help protect itself from injury when increasing your load with heavier weights. All of these tools will help you create a sustainable way to train and work your glutes!”
If you’re serious about achieving a difference and really want to firm your buttocks, it’s important to be loyal to your routine. “Focus on consistency. If you are staying consistent and working out three to four times a week, typically you will see results in four to six weeks,” says Coleman. “Remembering that discipline goes beyond just the physical and that elements like rest, recovery, and how you are feeding your body all play a huge role in your results.”
Here is the great 10-minute workout to firm your buttocks we promised. If you’re serious about achieving tighter, toned glutes, get started performing these five exercises today. Read on, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
To start the Glute Bridge, lie on your back, positioning your feet parallel and hip-width distance apart, and your heels directly underneath your knees. Your hands should be on both sides of your body with your palms pressing downwards to the ground. Next, press into both heels with force, scooping your butt off the floor. Squeeze your glutes at the top of the motion just for several seconds before lowering downward. Perform 2 to 3 sets of 15 reps.
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For the Fire Hydrant exercise, place a light resistance band around your thighs. (You can also opt to place a light ankle band around your ankles instead.) Begin with one forearm down, keeping the opposing hand to the side. Keep your hips squared to the floor while supporting your core. Next, open your leg to your hip’s height while activating the side glute muscle. Gradually bring your leg back down with resistance to the starting position. As you lower and lift your leg, think about pressing into your palm. Do 2 to 3 sets of 15 reps. Next, repeat on the other side.
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Grab a set of heavier weights for the Stepback with Hinge, and hold one in each hand. Put one foot behind you, extending at your hip while catching your weight on the ball of your foot. Your back heel should be lifted, and your front knee should be kept stacked over your heel. Coleman instructs, “Reach the weights down, hinging from the hips. Keep the crown of your head to your tailbone in a long diagonal and the weights tight framing your shins. Drive through your standing leg heel to bring the torso back upright.” Perform 2 to 3 sets of 12 reps on each side.
Start your Reverse Lunges in an upright position, supporting your core while keeping your hips underneath your shoulders. Then, bring one foot back so that you land on the ball of your foot, keeping your back knee bent and ending at a 90-degree position. Return to the standing position as you press through your front heel. Perform 2 to 3 sets of 12 reps alternating.
To wrap up this quick workout to firm your buttocks, you’re going to do the Deep Sit, where you’ll work with added weights. In a standing position, begin your Deep Sit with your heavy weights front-loaded in a tight position by your shoulders. Bend your legs deep, and allow both knees to come forward just a bit to adjust to the larger range of motion. Be sure to support your core while you bring the weight up and down. Then, push down into your heels, and fully extend while squeezing your glutes at the top. Perform 2 to 3 sets of 12 reps.