Q:
What exercises can I do to help make my bottom shapelier?
A:
Try these three exercises to target your gluteal and hamstring muscles:
Bridge
- Lie on your back with knees bent and feet flat on the floor.
- Tighten your abdominal muscles and squeeze your gluteal muscles (the muscles in your rear end). As you squeeze, lift your bottom off the floor without raising your shoulder blades.
- To work the gluteal muscles—or glutes—and not your lower back, lift your hips only as far as you can without losing the glute squeeze.
- Lift and lower the hips from the floor 20 times.
- For an extra challenge to your inside thighs, squeeze a ball or pillow between the knees while performing the exercise.
One-Leg Bridge
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite knee.
- Keep your abdominal muscles tight and squeeze your glutes as you lift your bottom off the floor.
- Lift the hips only as far as you can without losing the glute squeeze. Keep your shoulder blades on the floor.
- Lift and lower the hips from the floor 20 times.
Glute Squeeze
- Rest your knees and elbows on the floor with your knees directly below your bottom and your elbows in line with your shoulders. Keep your head and neck in line with your spine. Make sure your back doesn't arch.
- Keeping the abdominal muscles tight, push your foot up towards the ceiling as far as you can without arching your back.
- Pulse your foot up like you're pressing it to the ceiling, squeezing your glute with each lift.
- Pulse upwards 20 times.
- Switch sides, and repeat.
Photos by Jeffrey Mosier Photography
