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Tighten that Tush!

Boogie On in Crossfit!photo © 2010 lululemon athletica | more info (via: Wylio)So, you do lunges like crazy, but still feel like your butt just isn’t quite where you want it to be? Here are some quick fixes to standard moves that will heighten the intensity of your workout.

The Standard Lunge:

Feeling the burn in your quads more than in the glutes during your lunges? Try lifting your front toes off of the floor. By shifting your weight onto your heel, it prevents you from pressing down at the base of toes, which targets quads instead.

Reverse Leg Lift (Back Kick)

This exercise is done standing and alternating lifting one leg straight off the floor behind you. To intensify the effort try raising diagonally to the side instead. By sweeping leg to the side and back (toes pointing out) instead of straight back, you’ll work more glute muscles.

“All Fours” Bent Leg Lift aka The Donkey Kick

This exercise is done when you are on all fours. You raise your leg straight behind you and bend your knee at a 90 degree angle. Intensify it? Straighten the leg. It creates more resistance and prevents the hamstrings from taking over the work of the glutes.

Bridges

Bridges intensely work your glutes. Lie on your back on an exercise mat, with knees bent and feet flat on the floor. Slowly lift your buttocks until your body forms a straight line from your knees to your chest. Hold the position for 10 seconds before lowering down and then repeating. Now, it is time to intensify it! Push hard through the heels and lift one leg into the air as your bridge, then repeat for reps on each side.

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