Joining a gym in the new year can be intimidating, especially if you’re a beginner. There are so many confident people there using the weights and you feel like they’re judging you for learning how to pick up a dumbbell. You may feel too intimidated to try new exercises, so you might stick to the elliptical machine and call it a day.
Luckily, we’ve got your back. Here are some simple exercises to help you get toward that coveted round derriere that’s all the rage.
Glute Bridges
Lying on a mat, place your feet hip-width apart, toes facing away from you. Contracting your abdominal muscles, flatten your lower back onto the floor. Pull your hips upward off the floor by contracting your glutes. Simultaneously, press your heels into the floor for better stability. Then, inhale and slowly lower yourself to starting position. Repeat this movement for 3 sets, 15 times each.
Glute Kickbacks
Get your body into a kneeling position push-up, arms spaced at shoulder width. Your head should be looking forward. Exhaling, lift your right leg until your hamstrings are in line with your back, creating a 90 degree angle bend. Contract the glutes while doing so. Go back to the initial position as you inhale, and now repeat with the left leg. Repeat this movement for 3 sets, 15 times each.
Goblet Squats
Hold a kettlebell or dumbbell against your chest vertically between your palms. Your feet should be a bit more than shoulder width apart, while your toes are slightly pointed outwards. Sit back and down, keeping your chest up the entire duration. Do not fall forward or round your back. Go down as low as possible, keeping your feet flat on the floor. At the bottom, brush your elbows down the inside of your knees, and push your knees out. Shoot up and stand tall at the top. Repeat this movement for 3 sets , 15 times each.
Dumbbell hamstring curls
If you don’t have a hamstring curl machine at your gym, you can try this by holding a dumbbell between your ankles. Position yourself so that your hips and upper body are braced on a bench or sturdy surface. Squeeze your core and slowly bring your legs out straight, almost parallel with the floor (but don’t lock your knees.) Grip the bench with your arms to help stabilize your body. Keeping your feet flexed, contract your hamstrings and pull your heels toward your butt. Pause, then lower back to start. Try 4 sets of 12 to 20 reps.
Wall squats/wall sits
With your back to the wall, bend your knees as if you were sitting in a chair. Keep your knees at exact 90 degree angles. Hold this until failure, but we recommend 30-45 seconds to start.
Lunges
Standing with your legs together, stretch one forward as far as you can, keeping your torso vertical. Let yourself lean into the lunge without letting your knees point to the sides. Stand up with your hands staying on your hips and repeat the exercise on the other leg. Try this 20 times each for 3 sets.
Sources:
https://www.shape.com/fitness/workouts/trainers-reveal-best-butt-exercises-all-time
https://www.womenshealthmag.com/fitness/a20721791/kim-kardashian-butt-workout-exercise/
https://www.acefitness.org/education-and-resources/lifestyle/exercise-library/49/glute-bridge
https://www.bodybuilding.com/exercises/glute-kickback
https://www.bodybuilding.com/fun/grab-sit-repeat-the-simple-power-of-the-goblet-squat.html
