The Ultimate Booty Blaster Workout - Part I

A Glute Workout For Home
By Stacey Nolan Young

‘Tis the season for fun in the sun, beach holidays and let’s face it, much less clothing. If you are like the majority of people out there then this thought can scare you silly and have you covering up in the 30+ degree heat. Have no fear, the booty blaster workout is here!

In part one of this article I will be revealing a workout that you can do from the comfort of your own home that will have you getting your buns in motion. And they may end up looking good while doing it. The focus (if you haven’t already gotten the picture) is your behind. Yep, your butt. The object of this workout is to tighten up your derriere so that you can wear that bathing suit proudly without the wrap around it. Ladies, you know what I’m talking about here. Men, do not stop reading as women do love to see a great hiney on a man too!

What You Will Need

As in any home workout, you will need some space. You will need a mat or a thick towel or blanket and you will also require the use of a bench, chair, or couch.

Let’s Get Started

You will need to do a proper warm up prior to this workout. It’s safe to say that this is a necessity for any workout that you are about to embark upon. Your joints and your muscles need to be properly warmed up in order to enjoy a safe workout. This can be accomplished at home if you own exercise equipment like a treadmill or a stationary bike. If you do not have access to these then simply jogging in place or even using a skipping rope for approximately 5 minutes will do the trick.

Streching

Normally, I am definitely not an advocate of stretching prior to exercise because this can weaken the muscles and therefore the joints before using them. But there are times when stretching becomes a useful tool before exercise. Because we are focusing on the gluteal muscles, we want to make sure that we are effectively targeting them. If we stretch some of the opposing muscle groups to the glutes, then we are actually taking them out of play by weakening them which will allow us to properly hone in on the glutes.

Stretch #1 - Hip Flexor Stretch

As seen in the picture above you are to place one foot forward on your mat. Your back should remain completely straight. Gently shift your weight forward on your front leg until you feel a stretch in the front of your trailing leg (near your hip). Hold this stretch for 30 seconds and repeat on the opposite leg.

Stretch #2 - Piriformis Stretch

As shown, this stretch is to be performed on your hands and knees. From that position move your right hand out to the side and place your right foot over your left foot almost as if you are holding it there. Shift your hip to the right while maintaining your position. You should be able to feel a stretch in the side of your butt. Once you feel this, hold the stretch for 30 seconds and repeat on the other side (left hand out, left foot over right foot).

The “Nitty Gritty”

1. Glute Bridge

Lying down on your mat on your back you are to position yourself so that your knees are up and your feet are touching the floor. From this position you are going to extend your hips by lifting your butt off of the mat, squeezing your glutes and coming back down to the mat.

It is important to note that when this is done properly you will feel this movement only in your glutes and not in your hamstrings (the back of your legs). In order to accomplish this more effectively, I want you to imagine pushing your feet out while performing this movement. They will not move and are not supposed to, but this can sometimes do the trick in correcting the exercise.

Perform 12 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:

12 repetitions - 1 minute rest
12 repetitions - 1 minute rest
12 repetitions - 1 minute rest

2. Fire Hydrants

This exercise is performed on your hands and knees. Keeping your head in a neutral position your are to slowly lift one leg directly out to the side. Your body should not twist with this movement so your back should remain straight. Only lift your leg as far as it will go while remaining in good posture. Bring it back down and repeat. Do this 12 times and then switch to the opposite leg. If done correctly, your glutes should be burning right about now.

Perform 12 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:

12 repetitions - 1 minute rest
12 repetitions - 1 minute rest
12 repetitions - 1 minute rest

3. Bow To Buddha

This exercise is great for isolating the glute if done correctly. Sitting on your knees on the mat slide one leg straight out behind you. Place your hands crossed in front of you on your shoulders. Slowly lower yourself to the ground so that your elbows touch the mat and come back up to the top. Your lower body should remain in place. Repeat this 12 times and then switch to the opposite side.

Perform 12 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:

12 repetitions - 1 minute rest
12 repetitions - 1 minute rest
12 repetitions - 1 minute rest

4. Bulgarian Squats

Now that your glutes are “on fire” we have moved to the toughest exercise yet to finish off the workout. This one is a little bit different than the above exercises in that this one actually utilizes all of your leg muscles as well in order to perform it. So you will feel this in your thighs. That said, it is a highly effective exercise in targeting and building those glutes so you definitely do not want to forget this one. And something tells me you won’t!

In order to perform this exercise you’ll need that bench, chair, or couch in order for you to place your foot on. Standing a few feet in front of that object you are to rest your trailing foot on the object behind you. Place your hands on your hips and slowly descend down until your back knee almost touches the floor and rise back up to the start position. Your back should remain completely straight and you will need to focus on that. As well, your hands should remain on your hips and not be touching your leg. Repeat this 12 times (if you can make it) and then switch legs and do the same with that one. It is normal to feel off balance so this exercise requires much focus.

Perform 12 repetitions of this and then take a 1 minute rest. You will be doing this exercise 2 more times. The breakdown will look like this:

12 repetitions - 1 minute rest
12 repetitions - 1 minute rest
12 repetitions - DONE!

There you have it! If you have performed this workout correctly and throughly then you are probably cursing my name right about now. But I will not be offended because if you keep this up then you will be praising my name while walking the beach in that cute bikini!

Stay tuned next week for Part 2 where I describe even more exercises that can be done in the gym in order to shape that booty!

Posted: June 19th, 2009 at 01:47pm By: stacey