Who doesn’t want a toned derriere?! Unfortunately, if you don’t work it, you can lose it. The good news is that you don’t need 30-minutes to dedicate to your glutes. All it takes is 5-minutes, 3-6 times a week, which means you could do a few glute exercises even at work! You could also work your glutes after a walk or run, when you are brushing your teeth, or when you are cooking dinner. The point? There is no reason to neglect your glutes. Often times, they become lazy because we sit on them way too much. We need strong glutes in order to have a strong back. Everything is connected!
Here are two of my favorite toning exercises for your glutes that can be done anywhere…
You can do leg lifts holding on to the kitchen counter, one hand on the wall or standing with hands on your hips. Start standing with your feet hips-width distance apart. Make sure your hips are level. Lift your right leg behind you, either flex your point your toe. Lift and lower your leg 20 times making sure to squeeze your glutes each time you lift your leg behind you. For a final push, hold your leg up and pulse 10 times. Switch sides. Repeat until both legs have been worked three times.
Standing Fire Hydrant
Standing fire hydrant can be done holding on to the kitchen counter, one hand on the wall or standing with your hands on your hips. To begin, make sure your hips are level. Bend your right knee so that it is at a 90-degree angle (flex or point your toe behind you). Lift your right knee out to the side, and lower back down so it is in line with your left knee. Lift and lower your knee 20 times making sure to engage your outer seat. If you want to burn it out, hold your knee up and pulse 10 times. Switch sides. Repeat until both sides have been worked twice.
If you have time to stretch it out, try my favorite glute stretch, Seated Figure Four.