Hone and tone your bottom with this supercharged exercise!

Who wants to try one of the best exercises for great glutes (bottom) and build athletic speed and power whilst you are there! Red Hot Personal Training just loves this move for the great results it gets with clients.

A step up from the 'Glute Bridge' exercise. This move adds an additional core challenge and increased range of motion. 

1. Sit on a stability/swiss ball. Slowly walk feet out until head and shoulders are resting on the ball, positioning feet hip-width apart under knees and place hands onto your hips.

2. Lower hips toward the floor, (try not to let your knees travel forwards) stopping a few inches above the ground. Pause, then engage abs and press up through the glutes and down into the heels to lift hips up in line with knees. Try no to hyperextend (don't lift up to high) Pause for 2 seconds squeezing your glute muscles (bottom).

3. Lower hips to start position. Try 3 sets of 10 reps.

(Remember to perform the exercise carefully and listen to your body, really focus on using your glute muscles to do the work). 

Get to the Bottom of it!

If you read my last blog regarding sitting (if not please scroll down a have a read) many of us are guilty of sitting for too long.  One consequence of this is that our glute muscles (bottom) suffer as a consequence. (Hip flexors tighten up and become overactive, which in turn deactivates the glutes). 

Who doesn't want a strong, toned bottom!  Here at Red Hot Personal Training (RHPT) we thought it would be nice to include an exercise that is a fantastic and an easy way to help all you ladies who want to hone and tone that derierr. Many of you would have come across a 'Glute bridge exercise' before but this little (no equipment required) exercise is a gem and is truly underated.

Heres how to do it: Perform 2 sets of 10 reps with a 30 second rest in between (i.e. two lots of 10)

  1. Start by lying on your back with your knees bent and heels on the ground.  
  2. From this position lift your hips off the ground until a nice straight line is achieved, running from your knees to your chest (or slightly lower if more comfortable).  
  3. Once at the top hold the position for a count of five seconds and gently lower to the starting position and then repeat.

Remember its important to squeeze your glutes to lift your hips off the ground and not use your heels, these simply act as a support. Why not give it a go right now!

Try this exercise everyday for a week and see if you can notice a difference?  Let us know how you get on.

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