Perfect Glutes Workout (5 KETTLEBELL BOOTY MOVES!!)




The Best Butt-Toning Move You’ve Never Heard Of

Jan 23, 2019
tone butt
Wavebreakmedia Ltd/getty images

Your body is built to move in three ways: forward and backward, in and out, and rotationally. But we spend most of our lives just moving forward and backward—think walking, squatting, lunging, sitting down, and standing up. Because of this, many of us end up with a strong gluteus maximus (aka center of the rear) but weak gluteus medius and minimus (or outsides of the rear). 

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Strengthen and lift your butt with this ultimate move:

The takeaway from this is that the weakness in the sides of your butt can cause pain in your lower back. It can also weaken your hips, which get stuck in that rut of forward-backward motion.

MORE: 5 Things You Should Never Drink After A Workout

To tone the outsides of the rear and give a little TLC to your smaller gluteal muscles, you need to do some in-and-out and rotational work. That's where clamshells, an external hip rotation exercise, come in. They're a favorite of physical therapists and personal trainers because they're simple to do, and they fight the hip immobility that tends to come with aging. (Got 10 minutes? Then you've got time to lose the weight for good withPrevention's new 10-minute workouts and 10-minute meals. )

How To Do Clamshells:

butt workout
Angela Turner

Simply lie on one side in fetal position. Keep your feet stacked, one on top of the other, but lift your top knee up and out to form a diamond shape. Hold momentarily, then very slowly lower to starting position. You should take about 3 times as long lowering as you do lifting. Do 20 repetitions on this side before rolling to your other side for another 20. When this exercise starts to feel easy, add an exercise band.





Video: MASSIVE WORKOUT CLOTHES CLEAR OUT... this was painful wow!

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Date: 09.12.2018, 20:44 / Views: 45555


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