We've all experienced that feeling of excitement once it's time to trade in our winter wardrobe for shorts, skirts, and all our summer staples. But if you're feeling less than confident about showing some skin this summer, working on strengthening and toning different areas of your body can give you the confidence boost you need to show off that summer wardrobe.
Ditch the Snow Boots and Rock Your Summer Glutes
The best exercise for glutes isolates the derriere for maximum results. Start with a five-minute warm-up of running in place, jumping jacks, and knee-raises—any light cardio to get your heart rate up.
You can do glute exercises without weights anywhere. Plus, they don't require expensive gym fees. The below moves are intended to be done in three sets of ten moves each—alternating legs if noted. You can try to do this circuit twice a week, but always consult your doctor first before starting a new fitness routine.
Sit back and lower down as if you're sitting in an imaginary chair, keeping your back straight. Continue to lower yourself until your thighs are as even with the floor as possible, and make sure your knees don't jut out in front of your toes. Keep your core engaged as you straighten back up into the starting position, and repeat ten times.
With your feet hip-width apart, and your hands on your hips, step forward with your right foot and lower into a deep lunge, keeping your bent knee behind the tips of your toes. Keep your core and glutes engaged throughout the entire move. Step back to an upright position and repeat with the left leg. Continue alternating legs until you complete three sets of ten lunges with each leg.
3. Glutes Bridge
This effective glutes move is also great for strengthening the hips. To start, lie on the floor faceup. Bend your knees, keeping your feet flat on the floor, and place your arms palms-down at your sides. Lift your hips off the ground and squeeze your glutes when your hips are at the highest point. Hold the position for five seconds and keep your abs engaged to work your core and protect your back. Slowly lower your hips back down to the starting position, and repeat ten times.
As you get stronger, you can transition to a single-leg glutes bridge. The steps are the same, except you start with one leg stretched out straight in the air, which isolates muscles on each side of the body for even better results.
4. Donkey Kick
Start with your hands and knees on the floor, hip-width apart. Engage your core and keep your spine straight. While keeping your left knee bent, lift your right leg back—using your hip—until the bottom of your foot is parallel with the ceiling. Squeeze your glutes and return to the starting position. Repeat ten times, then switch to the other leg.
Don't feel bad if these exercises pose a challenge for you—everyone has to start somewhere. If you can't complete three sets of these moves at first, start with one set or even five reps. You will get stronger and will see results if you keep working hard. Remember to end with some light post-workout stretching.
If you're looking for even more ways to work out this season, try these outdoor summer exercises, too.
What do you think is the best exercise for glutes? Let us know on Twitter!
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Why It's Good
These glutes exercises will help you tone and strengthen your derriere, improving your physical health while also giving your confidence a boost as you head into summer!