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.
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.
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