Aside from being one of the most talked about body features, having a strong and perky tush has many other benefits. Tighten and build your glutes with this glute-building workout.
A tight tush isn’t as easily achieved as what Kim Kardashian thinks. It takes a little more than one visit to
a plastic surgeon and eight pairs of spanx. While rock-hard six packs are mostly made in the kitchen, firm glutes are built in the gym, with a well-designed training regime that torches fat and strengthens those muscles.
This workout requires one kettlebell – plus focus and determination. The combination of dynamic movements and iso holds will put metabolic stress on the glutes, causing a serious burn and pump in the targeted areas. It also takes only 20–30 minutes, and you can do it at home.
So chuck out those spanx and get squatting!
KICKBACK EXTENSION IN A PUSH UP
Start in the push-up position, with your hands and feet on
the ground, back completely straight and core tight. Bring one leg in towards your chest and touch your knee to the opposite hand or elbow. Kick your leg back and extend the opposite arm out. Make sure your body is in a straight line, from your heel to your fingers – don’t dip your waist down. This will allow for full activation of the glutes.
SIDE PLANK LEG RAISE
Start in the side plank position: Left elbow in-line with your shoulders and torso facing forward, keeping the core tight to build up an isolation phase. Your left leg is flat on the ground and bent at 90°, while your right leg is straight and angled upwards. Keep your body still while you move your right leg up and down. This targets many muscle groups, one of which is your gluteus medius, an underworked muscle on the side of the pelvis that helps to stabilise the hip joint.
WARRIOR SINGLE LEG EXTENSION
Stand with your feet together and lean forward, raising one leg towards the back while bending
the other leg, and stretching your arms out in front of you. Do this slowly and controlled, focusing
on your balance. Lean forward far enough so that your back leg and torso are straight and parallel with the ground, and your front leg is bent about 45°. Keep the weight on your heels – don’t teeter on to your toes, as you’ll quickly lose your balance that way. Hold this position for 30 seconds on each leg.
You can find the rest of this glute-building workout in your July issue of Fit Life. If you’re not yet a subscriber, click here.