Have you been concentrating hard on your weight and fitness, but still found that you have somewhat of a large rear end? You may have started working out just to improve your wellness and wellbeing, but after putting in the hard graft down at the gym you probably want to see some serious results in your physique, and that includes reducing the size of your glutes.
Many people – women in particular – store weight on their glutes, and want to find a way to reduce the size of their bottom’s whilst also making them perkier and more toned. Gluteal muscles are also important as they help to reduce the stress that is placed on your knees.
If a toned backside is your aim, there are a few simple manoeuvres that you can incorporate into your workout, to help target this specific area.
Start with a wide squat. Push off from the ball of your right foot and then squeeze and contract your whole leg and bottom region. Hold this for around four second, then repeat it again on the other side.
Next, try a glute squeeze. For this very simple move, you need to stand with your legs shoulder width apart and simply squeeze both of your glutes in together at the same time, and hold this for four seconds. You can even do this move when you are waiting in a queue at the bank or the supermarket – just try not to make a strange face at the same time!
Next, incorporate a hamstring curl into your workout. To do this, you can stand next to a chair or the wall, and rest one hand on it to support you if you need it. Lift your foot towards your bottom to curl your hamstring. Hold it for four seconds and then repeat the move again on the other side.