Exercises for Perfect Beach Bottom from Exercises for Perfect Beach Bottom

Exercises for Perfect Beach Bottom

The glutes are among the most inactive muscles on the body, which is why it’s so difficult to get them in shape, Eric Guilleminault, certified personal trainer at Off the Grid Fitness in Scottsdale, says.

People may train hard every day, but the truth is that most spend too much time sitting, causing what is often referred to as “glute amnesia.”

It takes between 6 and 8 weeks to start seeing physical changes on your lower body, Guilleminault adds. Building muscle is not an easy task. After that you have to make some kind of change to avoid plateaus, he adds.

All kinds of squats

Shutterstock

Guilleminault recommends the squat, when done correctly, as the one exercise people should do every day if they had no time for anything else. His favorite is the Goblet squat, a lower-body exercise that increases strength in the legs. But you can make the standard squat a lot more challenging in different ways. Do 10 reps with more weight for 10 rounds. “You will end up doing 100 reps in 10 minutes, and that is huge,” he adds.

Deadlifts

Shutterstock

Deadlifts are great for the hamstrings, Guilleminault says, in addition to the glutes. It is a functional movement. Make the single-leg deadlift a little more intense by grabbing a pair of light dumbbells. Stand on one foot and lift the other behind you until it’s parallel to the ground. Hold that positions for 10 seconds and push back. This glute-building exercise is another one you can do while entertaining yourself with Netflix.

Bulgarian split squat

Shutterstock

This is a very effective squat variation working out your quads and glutes. It’s in its own category because it has no impact on your lower back. “That’s why so many people do it,” Guilleminault adds. “But it can add more pressure on you knee.” The hamstrings get a challenging training too. Put one foot on a bench or stair. The other leg should be bent at 90 degrees of slightly deeper. Go down for five seconds until your rear knee nearly touches the floor, hold for another five and lift for five more.

TRX suspension training

Shutterstock

Guilleminault recommends this type of training because it doesn’t matter what your fitness level is. “You use your own body and gravity to get fit,” he says. Also, he says, it focuses on strength exercises that increase flexibility and endurance so your body has a wide range of motion.

Bridges

Shutterstock

Bridges are like reversed planks, Guilleminault says. They are an awesome exercise because they contract the glutes while engaging the abs at the same time. “That’s why it’s so popular,” he adds. The Glute Bridge is one of the best functional exercises that target your glutes. It’s also very easy. You have to just lie on your back, bend your knees and lift your hips. Eventually you’ll have to make this drill a little more intense – do a single-leg bridge.

Hip thrust

Shutterstock

Hip thrusts, Guilleminault’s favorite, are the harder version of bridges. They are more challenging because you move the hips through a greater range of motion. You can also do it anywhere ate any time. Do as many reps as you can for at least 20-25 seconds every commercial break during your show. Lie on your back, push through your feet, raise your hips but don’t arch your back. Lift your feet to make it harder.

Lunges

Shutterstock

Lunges are the go-to exercise for the legs. When done right, they can be very effective; otherwise you put unnecessary strain on your joints. As with squats, you can make this exercises as easy or as difficult as you want. Guilleminault says he has his clients to walking and crossing lunges. They change the plane of motion which is what you want. “Your body won’t always be horizontal; it will twist so you want to move as much as you can,” he adds.

Superman

Shutterstock

This is another very easy and pleasant exercise. You are just lying face down, lifting your legs. Your hamstrings, rear and back all get a workout. Your neck must stay in neutral position at all times. Lift your legs and arms simultaneously forming the letter “U.” Hold that position for about five seconds. Squeeze your glutes as you raise your legs. You don’t want your lower back to do all the work.

Donkey kicks

Shutterstock

The name comes from the position of the exercise – you start on your legs and arms (4 legged-animal) and kick one leg back at a time. The American Council on Exercise named it one of the best butt exercises in 2006 after conducting a study. The magic of the donkey kicks lies in the fact that they don’t require any equipment, are technically easy, and you can do them while watching TV or even reading a book. Before you know it, you’ll be fitter, faster and more agile.

Leg extensions

Shutterstock

This is another machine-based exercise that beginners can try to work on their quads. No other muscles are really activated. The exercise is very simple and almost impossible to do in a wrong way. Just make sure your knees are at the right height, or they may hurt later. The leg-extension exercise helps with better and more powerful kicking moves.

Wall sits

Shutterstock

This is a timed static exercise because the muscles are contracting without movement. It’s a good addition to your leg training because you strengthen two major muscle groups in the thigh – quadriceps and hamstrings. Sit against the wall for as long as you can. Do several sets of 30 seconds or a minute.

Standing straight-leg lift

Shutterstock

This is another exercise you can do at home or at work while you wait for your lunch to warm up. Stay standing, put your hands on the wall at chest height, feet should be under the hips, pull your abs in an up. Lift one leg back, as high as you can, contracting the glutes. Don’t move your back. Hold each kick for a few seconds and repeat at least 10 times.

Step-ups and stairs

Shutterstock

Add climbing stairs to your cardio routine and you can get results much faster. The StairMaster, or stepper, strengthens your thighs, buttocks, and calves. The legs go through a full range of motion, and that is pivotal for shaping toned muscles. Calves, hamstrings, quadriceps and glutes are trained when you do a lot of reps. If you’re not at the gym to use the machine, take the stairs instead of the elevator every chance you get.