I have had many people come to me and ask for a great exercise to target and tone their buttocks. They tell me they've tried lots of lunges and steps ups but don't seem to get the results other people do.
Many people actually struggle when it comes to toning and tightening the buttocks region. This often occurs simply because we are not recruiting and activating the muscle as we should. Instead other muscles such as our hamstrings, quadriceps or calves pick up the extra slack.
I find the key to achieving great results with my clients is to go back to basics. Wake up that dormant muscle group to get it doing the job it was designed to do.
My favourite exercise for the buttocks is called The Bridge. It helps engage all the muscles of that area and it conditions your lower back and abdominals.
When you try this exercise, take it slowly and really focus on squeezing the bum upwards, using those muscles rather than momentum to perform the movement.
Start and finish position
• Lie on your back on a mat or soft flooring
• Place your hands by your sides with palms flat on the ground
• Tighten your abdominal muscles
• Place pressure on your heels
• Slowly lift your hips off the ground by squeezing your buttocks
• Lift until your upper body is nice and straight and pause at the top of the movement, squeezing your buttocks the entire time
• Slowly lower yourself back to the start position and repeat for the number of specified repetitions
Remember to tilt back slightly on your heels at the top of the movement. This ensures you get a really good squeeze in the buttock area. Make sure you lift right to the ceiling so the body is straight.
You can also perform this exercise on a Swiss ball which targets your abdominals even further. Or try a pulsing movement (do not come all the way down for the movement, stay at the top and pulse) which will challenge the buttocks even further.
Take your time with this exercise and focus on squeezing the muscles to ensure it is engaging.
There are many people out there who will have never been concerned about toning their buttocks, so they may find the idea of focusing on this sort of exercise silly.
But for those of you who do struggle, you'll know exactly what I am talking about. Don't give up on achieving your physical goals, let's try another solution and see if that helps you get there.