Training

A Super Glute-Shaping Routine

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We sit on it most of the day. We also complain about it, bust it, and make snide remarks about other people’s behind.glute-shaping routine But usually we tend to ignore our own until it becomes a problem. Of course that is backwards thinking because honestly, every woman wants to have a good looking butt. Yet we hardly ever seem to put the proper amount of time and effort into sculpting our glutes like we should to get the results we desire.

That is a shame because besides being something we rely on and want to look better it is also a powerful muscle and an important part of a healthy body. So let’s look at a killer routine that will help you bust your butt back into shape!

Super Glute Blaster

This routine can be done twice per week. It is designed around using supersets. You perform two supersets of each group, resting 30 seconds between sets but taking no rest between exercises. For each exercise do 10 to 12 reps.

  • Dumbbell Straight-Leg Deadlift – Grab a pair of dumbbells and hold them in front of your legs. With feet shoulder-width apart and legs straight (but knees unlocked) slowly bend forward at the waist. Keep the back flat and your core tight. Stretch down as far as you can with a flat back and then come back up to a standing position.
  • Dumbbell Step Up – Grab a pair of dumbbells and hold them to your sides. You can use a bench, a box, or riser pads to step on to. Ideally you want it to be at least knee height. Step on to the platform with your right foot and use your right leg to stand straight up on the platform leaving your left leg behind you (but off the ground). Reverse the motion to go back to the starting position and then repeat with the left leg to complete 1 repetition.

 

  • Dumbbell Bent-Knee Deadlift – Grab a pair of dumbbells and hold them in front of your legs. Keep your feet close together. With your back flat and core tight bend forward at the waist while you bend your knees and drop your glutes down. Let the dumbbells travel until the touch the ground or as close as you can get with a flat back. Let your arms travel down outside of your legs. Straighten back up to complete the repetition.
  • Elevated Reverse Lunge – Use a short rise or box and stand on it with both feet. Step backwards with your right foot and then lower your right knee until your shin is parallel to the ground. Keep your hands on hips for balance. Push off your right leg to get back to a standing position and then repeat with your left leg.

 

  • Swiss Ball Leg Curl – Lie on your back with arms out to your sides and your feet on top of a Swiss ball. Your legs will be at about a 45 degree angle with your calves resting against the ball. Contract your glutes to straighten your body out so it is flat from your ankles to shoulder. Then bend at the knees and roll your feet down the ball bringing it closer until your knees form a 90 degree angle. Reverse the motion to get back to the starting position.
  • Swiss Ball Back Extensions – Lie forward on a Swiss ball with the ball under your stomach. Place your hands behind your head and bend forward until your chest touches the ball and then slowly straighten back up until your back and spine is flat from ankles to shoulders.

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