This exercise works your lower body especially your glutes. To make this exercise more challenging you can use weights. Begin by kneeling on the mat, one knee up and the other one on the mat. Push up with the leg that is up on the mat coming to a standing position on the front ofContinue reading “Kneel to Standing”
Tag Archives: glutes
Overhead Reverse Lunge
This exercise works your core, arms and lower body. It is a great body toner. Nothing sculpts your legs and glutes like lunges and squats. They are my favourite exercises. You can use dumbbells, a weighted bar or a weighted plate. I personally prefer to use the weighted plate as I find it easier toContinue reading “Overhead Reverse Lunge”
Deadlift with a Upright Row
This exercise works the hamstrings, glutes and shoulders. Start by standing holding a dumbbell in each hand infront of your thighs. Keeping the weights close to your body, bend forward at the hips lowering the dumbbells to your shins. The movement should come from the hips. Keeping your back straight return to standing squeezing yourContinue reading “Deadlift with a Upright Row”
Single Leg Glute Bridge
This exercise strengthens glutes, hamstrings and your core as you contract both the lower back and abdominal muscles. Start by lying on the floor with your feet flat on the mat and knees bent. Raise your left leg off the mat pulling the knee to your chest. Keeping your core and glutes engaged execute theContinue reading “Single Leg Glute Bridge”
Plie Squat With Calf Raise
The plie squat is great for toning the inner thighs. This exercise also works your core, glutes, thighs, ankles and calves. Start by standing with feet wider than hip-width apart with your feet pointed outwards. Holding a dumbell or a kettle bell with both hands slowly lower yourself down into a plie squat. Keep yourContinue reading “Plie Squat With Calf Raise”
Stationary Lunge
This exercise works your glutes, quadriceps and hamstrings. You can perform it any where and you can use weights for more definition. Start by standing with your feet next to each other, hip width apart. Take a big step back with your right foot and lower your right leg but do not let the kneeContinue reading “Stationary Lunge”
Back Bend
This exercise is great for stretching the back and at the same time it works your glutes and hips. It also helps with flexibility and strengthens. I am rather stiff as I tend to do alot of running, squats and lunges and often do not stretch my body as much as I should. Start byContinue reading “Back Bend”
Plie’ Squat on the balls of your feet
This exercise works your glutes, thighs, ankles, calves and core. It is a great exercise as it improves balance, tones and strengthens. Start by standing with feet wider than hip-width apart with your feet pointed outwards and come onto the balls of your feet. Slowly squat down in a sitting position still on the ballsContinue reading “Plie’ Squat on the balls of your feet”
Side Squat
I simply love squats and lunges. They are fantastic lower body shapers. They really do define and shape your muscles! This exercise is tough and you can really feel the burn which means it is working. Start by standing straight both feet together, then step out to the right side squating as low as youContinue reading “Side Squat”
Press and Lift
This exercise is good for your arms, chest, core and glutes. Start by lying on your back with dumbbells in each hand, arms out to the side. Your knees are bent. Start by lifting your right leg sraight up towards the sky. With your bent leg make sure to press your foot into the groundContinue reading “Press and Lift”