Tighten the Tushy Fast – 7 Proven Moves


The biggest muscle in your body is the gluteus maximus, also known as the derrière, backside, money maker, or simply as. It would love some attention from you! There are 7 exercises to tighten, tone and tame your tushy.






Frog Lift with Ball

Use a ball or pillow or just bring the heels together. Your belly down should not be pressed hard when you lift up legs. The knees are out to the sides and the glutes should be engaged.


Donkey Kicks with Band

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Strap a band under the arch of one foot and come to all fours on your elbows. Flex the foot as you push back into a full extension and bring it in again. Avoid letting the knee touch the mat until you’re ready to switch sides.


Side Plank Hip Abduction

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Tie a mini band or resistance band around the thighs above the knees. By squeezing the bottom oblique in your kneeling side plank, slim on one arm. Raise and lower the top leg with the same speed.






Kickback Pulse

glute squeeze

Around your legs above the ankles tie a band. Stepping into a hip-width stance, send one leg back about a foot. Hold leg and pulse 20 to 30 times, release and switch.


Weigthts (Kettlebell) Swing

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Your feet should be outside of the shoulders and kettlebell between your toes. Looking straight ahead with the chest lifted, squat down and grab the bell. First, kick the bell back to gain momentum, then by squeezing the glutes hard explode out of the squat. Your knees should not bend again until the bell passes between them. The chest is in lifted position the entire time.


Romanian Deadlift

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With feet under your hips, rest two dumbbells against your thighs. Slide them down the legs as your push the hips behind your heels and lower your chest. Your back will be flat or slightly arched, but never rounded. Only bring the weights to the knees. Squeeze your glutes and press through the hamstrings to rise. Keep the weights close to your body.


Figure 8 Squat

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A wide squat is a starting position. Send the kettlebell around the legs making a figure-8 as you stay low to the ground. The chest should be lifted all the time.




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