Introduction by Ruggero
I have had the pleasure to be featured on a recent Huffington Post article together with Natalie and I am extremely happy she decided to write an article here on RunningShoesGuru sharing her three favorite glute exercises.
Read this article, watch the video and check out her website at Natalie Jill Fitness !
Tone Your Butt with 3 Bodyweight Only Exercises
I like to be able to work out everywhere! Bodyweight exercises are perfect for people with busy schedules because no equipment is needed. You can do these exercises at home, in your office, hotel room, a park, anywhere!! Are you ready to work your booty?
Here is a breakdown of the exercises in the video. So, let’s get started! Don’t just watch ? Do it with me!
Variation Lunge
Stand up tall, step back with your right leg into a lunge, step forward bringing both legs together, stand up tall. Again, with your right leg, step back into a curtsy lunge. Bring both legs back together standing tall and repeat on the left side. Continue alternating legs until you really feel the burn. On the last one for each side, stay in curtsy and pulse.
Mini Squat with Side to Side Toe Taps
Standing with feet shoulder width apart, push your butt back into squat position tap your toe to the right bring it back to the center, tap your left toe to the left, back to center. Stepping from side to side. Try not to take that toe tap too wide. On this one, the lower you go, the more you’re going to feel it in your glutes.
Donkey Kicks
I love donkey kicks. They have been around because they are very effective! You will start out on your forearms, your knees at a 90 degree angle, lift one leg up to hip level and push up and then bring back down to hip level and repeat. Stay on each side until you feel the burn and then alternate. This exercise really targets your hamstrings and glutes. Imagine you have a 15 pound weight placed on your hamstring and you’re pushing it up.
Do each of these until it burns for you. There is no set number, just continue to increase reps as your fitness improves. Do what is intense for you. It’s not the amount of time that matters, it’s whether or not you are progressing! Remember, workouts are key to health and fitness, but nutrition plays a huge role in changing your body, too!
Be Happy… Be Healthy… Be FIT!
Natalie Jill
