With the right plan and the right discipline, you can get seriously shredded in just 28 days.Read article
What woman on this plant doesn’t want a tight, round and firm rear? High and tight glutes is one of the most desired body parts among women today. Every piece of clothing we try on turns to the instant butt check in the mirror, and it honestly can determine whether the outfit works or gets tossed! Sporting a tight tush is something to be proud of—not only does it look amazing, but it also shows a woman’s hard work and dedication. Yes, the aesthetics are desired but our glutes do more than just help us look good in our clothes. The butt consists of three main muscles: the gluteus maximus, gluteus medius, and gluteus minimus. They work together to help us move our legs in all directions. Because they’re connected to the hips, the lower back, and the legs, strengthening the glutes can help to stabilize the back. So if you’re longing for strong shapely glutes give these staple moves a try!
Complete three sets of 10–12 reps, resting for 1 minute between each set. To turn up the intensity, jump rope during your between-set rest periods.
How to do it: Stand facing a knee-high box or a flat bench. Step up with your right foot, placing it firmly on the bench. Squeeze your glutes as you push up, pausing briefly at the top. Slowly lower your weight back to the floor, and repeat for reps then switch legs.
Lying Hip Thruster
How to do it: Lie flat on the floor with arms at sides, legs straight and feet resting on a box or a flat bench in front of you. Squeeze your glutes as you push your hips upward driving your low back and glutes off the floor. Pause, then slowly descend back to start.
Elevated Split Squat
How to do it: Stand about 3 feet in front of a box or a flat bench. Raise your left foot and place it on the box behind you. Lower into a squat until your right knee is 90 degrees, keeping your knee in line with your ankle as you descend. Pause briefly at the bottom, then drive through your heel to return to start. Switch legs and repeat.
Trainer Harley Pasternak shares his celebrity butt workout.