February 15, 2013

Butt exercises

Hey, it’s Dustin Maher, the founder of Fit Moms For Life and my main man, Sam Bakhtiar has asked me to share with you five butt exercises that I love to do with my clients. I’ve got Amy and Amy has lost 87 pounds, I cannot believe it, from this. But yes, she has lost that. So, we’re going to show a few exercises and then Laura who is filming this right now, she’s going to show you a couple more to complete the five.

So let’s just start with kettlebell swing. Kettlebell swings, you can use dumbbell as well. Turn to the side like this. I love this one for lifting the butt. You can start. So the key here is to hinge at the hips. You’re just popping those hips forward. Her arms are relaxed. She’s not using her arms to lift up, just a pendulum motion and she’s squeezing the glutes, squeezing the hamstring. It’s really going to lift the butt up, make it nice and round and tight. So two more and done. Good work. If you don’t have a kettlebell, you can use a dumbbell for that.

Next one – this is a ball that has sand in it so it doesn’t move. I recommend getting one of these or have a friend hold it. Just stand up to side actually. For single leg squats, so you come down, up. Up, so it’s going to require a lot of balance, a lot of stability. So, keeping the cord tight, she’s working the butt cheek in the right side. Again, this ball has sand it in so it’s not moving otherwise, you can use a chair. That’s another great way to do this. Let’s go for two more. And coming up. Nice.

The third one is going to be squat pulses at the bottom. So what we’re going to do is get down in a nice little squat position and then pulse. And go. And with this pulse, we’re trying to get the feet off the ground just a little bit. I like this one, not only does it burn the quads and the glutes, but also keep the heart area up a little bit. We’re going to go for about ten more seconds. I recommend doing this for about 45 seconds. Three, two, and one. Nice.

So, thank you Amy. Amy can run over, get the camera. I’ll introduce you to Laura. This is Laura. She just celebrated her 40th birthday so good at 40, right? All right. We’re going to do and exercise called hamstring falls. This one, it’s going to work the hamstrings, of course and also, the glutes. So what you’re going to do is you’re going to kneel down.

This is a partner exercise. So, it’s a good one to do with a spouse, with some kids. She’s pulling her toes toward her shins. I’m pushing down and she’s going to fall forward, slowing her body down using hand to push up using her hamstrings. So keep that body really straight and push that just enough so she can come back up. Chest up and chest out and done. Nice. That one is really good. Hit the hamstrings, a little bit of glutes as well.

Last one, what was it? Do you remember it? Single-leg hip raises. So first we’re going to do without the ball. So she’s going to be lying down. So single-leg hip raise or glute bridge is another name for it. You’re going to lift one leg up and then you’re just going to go up and down with your butt. So this one again, isolating the one butt cheek, also the hamstring getting worked here. Now, if this it too hard for you, you could go down to both feet, go up and down that way. If that’s too easy, you can put a ball for more instability. And then straight up and down.

And so this one, you’re exhaling as you come up focusing on that glute. Last one. Nice work. It’s a good job. All right.

So, Sam wanted me to tell you that my book, Fit Moms For Life: How To Have Endless Energy To Outplay Your Kids is available. You can go to FitMomsForLife.com to pick up a copy of that and I look forward to working with you through that book. And if you have any questions, feel free to email me. I’ll give you – Sam can give you my email address.

So that’s it. Nice job Laura and Amy. And I will talk to you later.

Follow along with me.

Wake up glutes warm up:

Hip Flexor Stretch

Hip Bridge
Progression: Weighted Toddler Optional

X Bank Walk

Single Leg RDL + Reach

Favorite Booty Boosting Exercises:

Goblet Curtsey Lunge

Bulgarian Deadlift

Single Leg Deadlift

Single Leg Box Hops

SLOW Step Downs

I Love My KB Swings!

All right. There you have it. Those are some of my favorite moves. As you see, I like to train both body weight as well as using heavy weights. It does wonders for your lower body, giving that booty just what it needs. Put that right up. Enjoy.

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