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Top 10 Exercises for a Firm Butt

balance on a kettlebell, dark background

First, I’ll give you some advice to help you tone your glutes efficiently, and then I’ll tell you my top ten exercises to succeed!

1- Use heavy weights

To tone your glutes, you have to put intensity into your workout, just like for any other muscle. Make sure you use the heaviest weights you can to trigger enough muscle growth to generate results. You should use a weight that enables you to perform a maximum of 8 to 12 repetitions, and give you trouble on the last few ones… so you can reap more rewards!

2- Use a variety of exercises

A particular exercise will work your muscles in a specific angle. Therefore, it is important that you perform a variety of exercises to stimulate your muscles in various ways and promote full development.

3- Adopt a healthy nutrition

When it comes to our body and health, exercise and healthy nutrition go hand in hand! To get the results you want and tone your glutes, you need to choose the right exercises and eat clean as well. Make sure you eat enough lean protein, limit your consumption of processed sugar and alcohol, and increase your daily intake of vegetables, fruit, and whole grains. Remember to drink water, lots of water!

Applying this advice will help you get optimal results that you will be able to both feel and see! Now, it’s time to exercise!

Ten effective exercises!

Choose 3 to 5 exercises from this list that you will add to your current workouts. Perform them at least 3 times a week for 2 to 3 weeks, with 24 to 48 hours of rest between each session to ensure proper recovery. Next, pick another 3 to 5 exercises that you will perform on the following 2 to 3 weeks, and so on. Remember to use enough weight!

1- Side-to-side duck under squat

01_Esquive

2- One leg deadlift

02_Souleve-de-terre-unilateal

3- One-legged bridge

03_Pont-avec-jambe-soulevee

4- Alternating forward lunge twist

04_Fente-avant-avec-torsion

5- One-leg lift in plank position

05_Elevation-de-la-jambe-en-position-planche

6- Alternating High knee squat

06_Squat-avec-elevation-du-genou

7- Curtsy lunge

07_Fente-curtsy

8- Lateral skater jumps

08_Patinage-de-vitesse

9- Grand plié with weights

09_Grand-plie-avec-poids

10- Side step-up

010_Montee-de-marche-laterale-avec-poids

Karine Larose, M.Sc.

Author
Karine Larose, M.Sc.

Karine Larose is a kinesiologist, Director of Marketing and Communications and Spokesperson for Nautilus Plus who specializes in fitness motivation. She authored The Guide to Healthier Living, penned the book 10-4 The Healthy Way to Lose 10 Pounds in 4 Weeks and released her third work called Zero Diet: Delicious and Healthy Recipes for Success, all by Les Éditions du TRÉCARRÉ. Karine has launched a series of exercise DVDs entitled 30 minutes par jour pour Vivre Plus and is featured on the ULTIME FIT online platform. Many TV shows and radio stations regularly request Karine’s point of view on physical exercise issues and points of interest.


Top 10 Exercises for a Firm Buttis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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