as many times as you can become mentally aware of your behind and as you do contract your glutes. you can be standing in line walking up stairs or running to the bus. pay attention to how they feel as you move. in addition to strength training and good nutrition you need to be doing regular cardio (goal is to burn 400 calories each session) with intensity intervals. that means when you hit the hills by increasing your treadmill’s incline you’ll cook a ton of calories compared to simply walking on the flat. or ramp up the speed with which you walk. intensity intervals simply mean adding hills and/or speed every now and again to your workout. other butt blasters: backward leg toe touch and lift: stand behind a chair toes facing forward with both hands placed on top of the chair for stability. keeping both knees straight extend your left leg back pointing your toes with your big toe touching the ground behind you. gently lift your left leg about 30 degrees off the ground without bending your knee. tighten your glutes and hold for a count of 10. bring down and touch the ground with your pointed big toe and lift right back up for another count of 10. repeat this 5 times and switch sides. donkey kick crossover: grab a mat and get on all fours with your hands under your shoulders. keep your left knee and ankle flexed as you lift your knee to hip level behind you. hold for a count of 5 and bring down touching the mat briefly and lift again. repeat 5 times and switch sides. butt bridge: lie face up on a mat with knees bent and feet flat arms by your side. left hips slowly off the floor forming a straight line from knees to shoulders. tighten your glutes and maintain this bridge position for a count of 10. bring your butt down for 10 seconds and lift back up again into bridge position for a count of 10. see if you can do it for a count of 20. repeat 5 times. sizzling squat: stand with your feet shoulder-width apart. engage your core abdominal muscles. place your hands behind your head elbows out to the side. squat down never going beyond a 90 degree angle to your lower legs. for novices or anyone with knee issues just squat down enough to feel your glutes engage well and hold for a count of 3. as you stand up for an added twist rotate your trunk to the left and lift your bent left knee in front of you. return to squat again. switch sides and repeat. do this whole set 5 times. invisible chair wall squat: you can do this anytime and anywhere there’s a wall. standing straight place your back on a wall. squat down as previously described and imagine you’re sitting on an invisible chair. squeeze your glutes. hold for a count of 5-10 (or 20 for the advanced) and stand up. rest for 10 seconds and repeat 5 times.
what exercises will tone and and strengthen my glutes?