Guest Post: Salute Your Glutes Circuit
Note from Kasey: I am honored to present a post from Presley about how to tone those glutes (your booty muscles, in case you didn’t already know). You know how much I advocate resistance training for women, and this is such a great routine to tone up what the good Lord gave ya! Enjoy!
Hey y’all! Presley here, from RunPrettyBlog.com. I’ll do my best to fill in for the fabulous Kasey, but I know you’ll be begging for her to come back pretty soon. Today let’s talk workouts and patriotism, because they go together like apples and pie. Well, sort of. Anyway, the Fourth of July is one of my all-time favorite holidays.
Several things come to mind when I think of Independence Day: fireworks, barbeques, and freedom. And what’s more freeing than being 100% confident and comfortable in your own skin? The majority of the time, the holiday parties I’m invited to involve sunshine and water. That is why I’m so excited to share this workout with you today! It will have you feeling your absolute best, just in time to take a dip and have a blast!
If you’re like me, your two main areas of concern are your belly and your booty. Today, we’re going to talk all about the latter: your butt. The best way I’ve found to work my rear is through circuits that target different muscle groups. If you complete a circuit quickly and efficiently, you’re maximizing the moves without wasting your time. Holidays are for celebrating, right? I don’t know about you, but I want to get my workouts over with so I have time to enjoy my day.
The following bodyweight circuit, which I have cheesily dubbed the “Salute your Glutes Circuit”, incorporates a few of my favorite backside-burners. (Keep in mind that I am not a certified trainer or fitness instructor. These are just the moves that I typically incorporate into my workouts. You have to do what’s best for you!)
This workout can be done anywhere at anytime. I’m not saying people won’t look at you funny if you get your workout on at the party, I’m just saying it’s possible to do. You don’t need any equipment, other than a bench or chair for the split squats. If you don’t have that, you could always just switch those out for some walking lunges or jumping lunges. If you are somewhere with weights or resistance bands, most of these can be modified to include them for an extra challenge.
Now for a breakdown of the moves:
Lie down on your back with your arms down by your sides, knees bent, and feet flat on the floor. Contract you glutes and raise your hips off of the floor. Your body should form a straight line from your shoulders to your knees, do don’t let your back arch at all! Once you are in position, alternate lifting each knee just as if you were marching. Remember: you should feel this in your glutes, not in your lower back or your thighs. Work on your form until your booty is doing all the work!
Side-lying Leg Lifts:
(This move actually works your thighs, but tight thighs match a tight booty. I promise.) Lie on your side with your legs stacked on top of each other, your head resting on one arm, and your body forming a straight line. Tighten the top thigh to lift that leg in the air. Hold it there for a moment. Lower your leg and repeat. Remember: it is important that your body stay in a straight line and that you are using your thighs to lift your leg. If your thighs aren’t burning enough for you, add a resistance band or ankle weights.
Quadruped Hip Extensions:
Start on your hands and knees with your knees below your hips and hands below your shoulders, kind of like a dog. Just saying. Keeping the core muscles engaged, slowly lift the left leg. Your knee should stay bent as you press your foot up toward the ceiling. Alternate legs until you complete all reps. Remember: don’t let your back arch, keep your abs tight, and don’t rotate your hips. Keep everything “square” during this move!
Begin by standing with your feet shoulder width apart and your arms close to your body. Squat down and then jump back up as high as possible, while extending completely (spreading your arms and legs out like a star). Land back in the position you started in and repeat the process, with smooth transitions between each position. Remember: while these should be performed quickly, form is still critical!
Rear Leg Elevated Split Squat:
Lift one foot and place it on a bench or other seat-height flat surface behind you. The top of your lifted foot should be touching the bench. Squat down, while keeping your abs contracted and your chest up. Lift back up and repeat the process until you’re done with all the reps for one leg. Switch legs and repeat. Remember: As with all the other moves, form is so important. Don’t let your front knee go past your foot, don’t bend over, and be careful while balancing!
I hope you all enjoy your Fourth! And remember, as long as you’re smiling and having a blast, you’re going to look awesome! In addition to getting in a killer workout, you could also try to include some of these quick and easy Healthy Fourth of July Recipes at your party. If you aren’t cooking or hosting, you could always keep these tips for How to Eat Healthily at a Barbeque in mind.
Question: What are your Fourth of July plans? Will you be including a quick workout?
Presley is a 25-year-old wife, teacher, new mom, wannabe-runner, and semi-professional eater. She is the writer behind Run Pretty, where she hopes to show others that it is possible to balance it all. You can also find her on Twitter!