Gym time just got a whole lot easier!
Get ready to tone and tighten up the muscles in your backside.
Activities like running, climbing, and even walking activate the muscles in your backside.
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When it comes to achieving a round appearance, though, strength training is the way to go.
Stover suggests adding these exercises to your routine or completing them as a standalone circuit workout.
Sumo Walks
Get things started with sumo walks.
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Each option will offer you a different kind of tension, Stover points out.
Next, start to hinge forward a bit as you push your weight back.
Continue with the same movement as you put your foot down and step with the other side.
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Keep this up for 30 seconds, aiming for three full sets.
Bulgarian Split Squats
Next up, it’s time for Bulgarian split squats.
First, get yourself into a typical lunge position using a bench, chair, or stairs.
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Now that you’re ready, hinge forward just a bit as you also push back.
Stover says that this will “create more tension on the back of the body” and your glutes.
At the same time, lower your left knee toward the floor as your right knee stays facing forward.
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To perform a side-lying hip raise, start out by laying down on your side.
Keep your knees bent and your feet together.
Kick into action by raising yourself up with your hips off the ground and lifting your top leg.
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Pause for a moment like this before returning starting position.
Aim for three sets of 10 reps per side.
For this exercise, you’ll need either a bench or a couch, along with an exercise band.
First, wrap the band around your legs either above or below the knees.
Get yourself into position by placing your back (around the mid to upper section) on the bench.
Keep your feet flat on the floor, placing them just a bit wider than your hips.
This will create resistance from the band.
Don’t arch your lower back while performing the movement.
Instead, tuck your pelvis as you squeeze your glutes.
Pause before returning to the starting position.
(Note that the above photo also shows an optional leg raise at the top of the motion.)
The more engaged your glutes, the more effective the exercise."
Place your hands a few inches behind your hips while keeping your fingers pointed out.
Once you’re ready, begin to squeeze your glutes as you lift your hips up.
As you do this, imagine your chest opening wide.
Hold this position for 20 to 40 seconds.
Aim for two sets to see the kind of backside-rounding results you’re looking for.
