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  • The best glute exercises to get that perfect bum

    The best glute exercises to get that perfect bum

    By Kareem - February 10, 2016

    To get buns of steel you need to make sure your body is getting everything it needs nutritionally. This means eating right. It may also mean finding the right protein shake, such as Optimum Nutrition Gold Standard Whey or investing in some great protein bars such as Quest Bars.

    Now it’s time to work that bum. Looking for the best glute exercises to tone and shape your bum to perfection? When it comes to getting a great gluteus, here’s where to start.

    Marching Hip Raise

    Marching Hip Raise
    source: the-exercist.tumblr.com

    Lie on the ground with your knees bent and feet flat to the floor. Raise your hips so that your body forms a straight line from your knees down to your shoulders. Lift your left knee to your chest, and lower back to the start. Continue this with the other leg, then alternate back and forth.

    Hydrant with Leg Extension

    Start on all fours, with your shoulders aligned with your wrists and your knees hip-width apart. Lift the outside of your knee to the ceiling and extend that foot straight out to the side. Pause, bring your knee back in again, and repeat. Work one side completely before moving to the other.

    Plank Leg Lifts

    Start in the plank position, making sure your shoulders are directly over your wrists. Bend both knees slightly, while bending your right knee to 90 degrees. Keeping your foot flexed, squeeze your butt muscles and lift your heel up to the ceiling as high as you can. Pause, then bring your right knee down to meet your left knee. Repeat for 45-60 seconds, and then switch to the left leg.

    Swiss Ball Hip Raise and Leg Curl

    Swiss Ball Hip Raise and Leg Curl
    source: active.com

    Lie on the floor with your lower legs and heels on a Swiss ball. Push your hips up so you create a straight line from your knees to your shoulders. Pull your heels toward you and roll the ball as close as you can get it to your bum. Pause for a few seconds, then reverse the motion until your body is in a straight line

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