(806) 324-5402
Downtown Athletic Club Amarillo
  • Home
  • Personal Training
  • Group Fitness
    • DAC Class Schedule
  • Basketball Training
  • The Spa
  • Blog
  • Membership
    • DAC Photo Gallery
  • About/Contact Us
    • Meet The Staff
    • Employment

No Lunges, No Squats: Get A Firm Rear End

5/24/2016

0 Comments

 
By Dominic Zumbrun
glute bridge
There's no denying that lunges and squats are great for toning your glutes and thighs. But perhaps you're tired of doing them, or are unable to do them because of physical limitations that cause you pain and discomfort. The good news, however, is that you can still firm up your rear end without doing a single lunge or squat. Here are several exercises that will allow you to do just that.

Glute Bridge
Start by lying on your back with your knees bent and hip distance apart, feet flat on the floor. Squeeze your glutes and lift your hips as if to form a bridge. Hold this squeeze for several seconds and then return to the starting position. Perform 12 reps.

Standing Rainbow
Extend your left leg to the side (as if aiming for the corner of the room) while standing on your right leg. Your foot should be flexed and your hands behind your head. Bring your extended leg to the back of your body — as if aiming for the back corner of the room - then return to the starting position. Think of tracing a rainbow shape with the heel of your extended foot. Do three sets of 25 reps on one side of your body, then repeat with the other.

Single Leg Bridge Lift
Lie on your back with your knees bent and feet flat on the floor. Extending one leg to the ceiling, squeeze your glutes and lift your hips to form a bridge. Hold this position for a few seconds while you squeeze your glutes. Slowly lower your leg to the starting position and repeat for 12 repetitions. Repeat with your other leg.

Glute Circles
Extend one leg behind you as you're on your hands and knees. Feel the resistance in your glutes as you trace a circle with the extended foot. Do seven circles in each direction with each leg.

Flutter & Scissor Kick Combo
While lying on your back with your legs extended off of the floor, move your legs in opposite directions in a flutter movement. Do two motions of this exercise before going into a scissors kick in which you extend your legs apart and cross them over one another. Alternate two reps of each motion.

Knee Tuck Extensions
Lift one leg out behind you as you're on all fours. Feel the burn in your glutes and then bring the knee back in so that it almost touches your elbow. Repeat this motion.

The Downtown Athletic Club of Amarillo is an upscale health club which focuses on wellness, fitness, nutrition and personal training. The DAC has personal trainers available seven days a week.

Meet our Trainers
0 Comments



Leave a Reply.

    Archives

    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    June 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    February 2014
    November 2013
    October 2013

    Categories

    All
    Amarillo Gym
    Complete Body Workout
    Corporate Fitness
    Events
    Family Health
    Fitness Tips
    Group Classes
    Massage
    Memberships
    Nutrition
    Personal Training

    RSS Feed

This is the background of the Bottom Area shown below. It'll display correctly on published site.
If you don't want background for the bottom area, simply hover over the bottom of this image to delete it. The background of the bottom area will be a solid dark color.

Interested in membership opportunities and specials at the Downtown Athletic Club? Click here to find out more.
​ Join the club today!
More on DAC Membership

Site Map

Home
Personal Training
Group Fitness Classes
The Spa
Membership
Blog
About The Downtown Athletic Club
Contact Us
Meet The DAC Staff

Employment Opportunities

Member Services Attendant
Kids Club Attendant
Licensed Massage Therapist
Personal Trainer

Group Fitness Classes

Bikini Bootcamp
​Barre
DACurves
Flow Yoga
Keiser Cycling
Lift
Roll & Relax
Tabata Bootcamp
Total Body Conditioning
TRX Suspension Training
Zumba
View Class Schedule

Personal Trainers


Shelby Skaggs
Greg Morris
Beth Brestrup
Beverly Walker
​
Jeff Cox

Contact Info

(806) 324-5402


320 S. Polk St., Suite 350
Amarillo, TX 79101
​U.S.


Privacy Policy
Refund Policy