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Bottoms Up! 4 Exercises to Lift & Firm Your Glutes

Posted By Chris Freytag On December 9, 2008 @ 9:50 am In Fitness, Health & Wellness | 4 Comments

“Bottoms up” this holiday season! And I don’t mean with a drink. I mean try the great exercises below to lift and firm the buns [1].

The holiday hustle bustle can often derail your fitness plan. But doing even just a few exercises when you have time can help you feel great about how you look in that little black holiday dress.

I am a fan of resistance bands or cords [2] because they are easy to use at home, at the office or on the road. Even during the holiday season, I do a lot of traveling, so I stick a few resistance bands in my suitcase so I can use them right in my hotel room.

More pros of resistance bands:

  • They offer the same benefits of other resistance equipment (like dumbbells) without being big and heavy. If you use proper form and a challenging level of tension, your muscle fibers won’t know the difference between weights and bands.
  • Bands can offer more muscle recruitment because you can use multiple muscle groups at once. Try a squat with an overhead press. Try a lunge with a bicep curl. Resistance bands increase coordination and build buff muscles!
  • They’re inexpensive. I even suggest giving them as a gift — we all appreciate a little motivation!

How do you choose the correct resistance band? That’s easy: You should reach moderate to maximum muscle fatigue within 15-20 repetitions. If your band is too “light” (not enough resistance for your level of strength), you’ll know. If it’s too “heavy,” you won’t be able to complete the full range of motion.

We all know what makes our butts big, and it isn’t exercise! So try the four exercises below to tone and lift your butt! Do 15-20 repetitions of each, 2-3 sets, 3-5 days a week. Stay in control and keep a steady pace. Adding music with a steady tempo is also a great way to stay motivated! Bottoms UP!

Basic Squat

[3] [4]

Stand on resistance band with feet hip-width apart, holding band behind the back of your arms. Slowly lower into a seated position, pushing your glutes behind you and putting the weight into your heels. Now just as slowly, begin to return to starting position making sure to squeeze your buns as you come up. Keep your abdominals tight throughout the move and your spine long; do not bend forward.

Lunge with Bonus Bicep Curl

[5] [6]

Place the ball of your right foot on the band while holding the handles in front of your thighs; palms up. Step the ball of the left foot behind you, keeping the heel off the floor. Slowly lower the back knee down until the front knee forms a 90 degree angle. Now press through the front heel while lifting your body back up to the starting position. Keep the spine tall throughout the move. BONUS: As you lower down, perform a bicep curl with the band. Repeat on other side.

Deadlift



Stand with the balls of both feet on the band about hip distance apart. Keeping your abdominals tight and spine long, hinge slightly forward. Bend your elbows and hold the handles close to your body. Keeping your torso straight, slowly lower down reaching handles of the band toward the ground. Once your back is parallel with the floor, squeeze your glutes and hamstrings as you return to starting position.

Straight-Leg Glute Squeeze



Place the center of your feet on the band, hip-width apart and hold the handles next to your hip bones. Stand tall, tighten your abdominals and press your right leg out diagonally behind you keeping your leg straight. Press through the outside of your heel. Press several times on the right leg and then switch to the left. Or alternate legs!

Stay Healthy,




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URL to article: http://blog.gaiam.com/bottoms-up-4-exercises-to-lift-firm-your-glutes/

URLs in this post:

[1] lift and firm the buns: http://life.gaiam.com/gaiam/p/Body-FixUps-Belly-Thigh-and-Butt-Shapers.html

[2] resistance bands or cords: http://www.gaiam.com/product/eco+resistance+cords+kit+light+medium.do?SID=WG107SPRTAPEMACS

[3] Image: http://blog.gaiam.com/wp-content/uploads/2008/12/chris06_00143.jpg

[4] Image: http://blog.gaiam.com/wp-content/uploads/2008/12/chris06_0015.jpg

[5] Image: http://blog.gaiam.com/wp-content/uploads/2008/12/chris06_0016.jpg

[6] Image: http://blog.gaiam.com/wp-content/uploads/2008/12/chris06_0017.jpg

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