TOP 5 BUTT BUSTING EXERCISES

A tight, toned and firm behind is one of the biggest body trends at the moment. While not everybody can turn into Beyonce overnight, there are quick and easy ways you can workout to boost your butt. If you find yourself short on time each morning, especially through the winter months, and you want to keep working on your derriere, look no further than our 15 minute “Butt Busting” workout.  Let’s break it down: 5 exercises; 1 minute each; repeated 3 times. It’s THAT simple! The key here is focus on the gluteus-maximus (your butt muscles) when doing each exercise for the ultimate results to benefit your booty. 1. One and a quarter rep squats: Stand with your feet shoulder width apart, keeping your torso up nice and straight. As you begin to move into a squat, aim to track your knees over your second toe on the way down holding at the bottom for 3 seconds. Come back up a quarter of the way, and then squat back down as low as you can go and hold again. Move back to the upright stance and flex those glutes nice and hard. Check out a "How To" video HERE GFL TIP: If you are just starting out and are not very flexible, try sitting on a chair then standing back up again until your body adapts to the movement.  https://www.youtube.com/watch?v=GQLNHH7Ftb4 2. Reverse Lunges: Stand with your feet shoulder width apart. Take a step back with one leg and lunge down toward the ground. Make sure your back leg is parallel to the floor. Hold for 30 seconds. Bring your leg back to the centre and change sides. GFL TIP: If you’re scared you might fall over, stand close to a chair to keep your balance. Check out a "How To" video HERE 3. Glute Bridges. Lie on your back on your exercise mat or a towel. Have your feet shoulder width apart and draw your feet up so they are positioned close to your butt, with your heels flat on the ground. Drive through your heels and push your pelvis into the air. When you reach the top squeeze your glutes for 2 seconds then slowly lower yourself to the start position. Repeat.  GFL TIP: If you find these easy, try doing one leg at a time with the other leg extended outwards through the whole movement.  Check out a "How To" video  HERE 4. Donkey Kicks. Get on all fours on your exercise mat or towel. Then get down onto your elbows so your glutes are raised. Lift one leg and point your toes upward. Raise your foot as high as you can while keeping your glutes tense. Lower down and repeat. Do 30 seconds on each leg. Check out a "How To" video HERE 5. Side Lunges. Similar to our reverse lunge, stand close to a chair or table to use to keep your balance if need be. Stand with your feet shoulder width apart. Then step out with one leg to one side and squat as low as you can go. Come back up slowly and repeat for 30 seconds on each leg.  Check out a "How To" video HERE To be kept up to date with the latest in health and wellness sign up to our database by emailing hello@glowforlife.com.au  

A tight, toned and firm behind is one of the biggest body trends at the moment. While not everybody can turn into Beyonce overnight, there are quick and easy ways you can workout to boost your butt.

If you find yourself short on time each morning, especially through the winter months, and you want to keep working on your derriere, look no further than our 15 minute “Butt Busting” workout. 

Let’s break it down: 5 exercises; 1 minute each; repeated 3 times. It’s THAT simple! The key here is focus on the gluteus-maximus (your butt muscles) when doing each exercise for the ultimate results to benefit your booty.

1. One and a quarter rep squats: Stand with your feet shoulder width apart, keeping your torso up nice and straight. As you begin to move into a squat, aim to track your knees over your second toe on the way down holding at the bottom for 3 seconds. Come back up a quarter of the way, and then squat back down as low as you can go and hold again. Move back to the upright stance and flex those glutes nice and hard.

Check out a "How To" video HERE

GFL TIP: If you are just starting out and are not very flexible, try sitting on a chair then standing back up again until your body adapts to the movement. 
https://www.youtube.com/watch?v=GQLNHH7Ftb4

2. Reverse Lunges: Stand with your feet shoulder width apart. Take a step back with one leg and lunge down toward the ground. Make sure your back leg is parallel to the floor. Hold for 30 seconds. Bring your leg back to the centre and change sides.

GFL TIP: If you’re scared you might fall over, stand close to a chair to keep your balance.

Check out a "How To" video HERE

3. Glute Bridges. Lie on your back on your exercise mat or a towel. Have your feet shoulder width apart and draw your feet up so they are positioned close to your butt, with your heels flat on the ground. Drive through your heels and push your pelvis into the air. When you reach the top squeeze your glutes for 2 seconds then slowly lower yourself to the start position. Repeat. 

GFL TIP: If you find these easy, try doing one leg at a time with the other leg extended outwards through the whole movement. 

Check out a "How To" video  HERE

4. Donkey Kicks. Get on all fours on your exercise mat or towel. Then get down onto your elbows so your glutes are raised. Lift one leg and point your toes upward. Raise your foot as high as you can while keeping your glutes tense. Lower down and repeat. Do 30 seconds on each leg.

Check out a "How To" video HERE

5. Side Lunges. Similar to our reverse lunge, stand close to a chair or table to use to keep your balance if need be. Stand with your feet shoulder width apart. Then step out with one leg to one side and squat as low as you can go. Come back up slowly and repeat for 30 seconds on each leg. 

Check out a "How To" video HERE

To be kept up to date with the latest in health and wellness sign up to our database by emailing hello@glowforlife.com.au