March 8, 2019 3:11 pm

Tigh tush

5
15 min
1
3 x 10
2
Glute Kickback
Glutes
Legs Hamstrings
3 x 10
Kneeling rear leg raise
Glutes
Legs Hamstrings
3 x 10
Superset
Fire hydrant
Legs Abductors
3 x 10
3
Sumo squats
Legs Quads
3 x 10

We’re going to talk about how to really tighten up your tush. There are 5 exercises, that will help.
Hip thrusts while we lay on the ground, we’re going to be working our hamstrings and our glutes. There’s two ways to do this. As a beginner you should keep your feet on the ground. Make sure your feet are flexed, so all the weight should be in your heels. For a more advanced move you can use a medicine ball or a basketball. Put your feet on the ball, lay back on your back. Hands will go on the ground next to you, and you’re going to squeeze your butt and your hamstrings to push your hips upward till you hit a straight line. Keep your core engaged and bring it up, then bring it back down. That’s one rep. Exhale on your way up. Inhale on the way down.
Next we’re going to be doing superset: donkey kicks to a straight leg lift to a fire hydrant. You’re going to start on all fours. Make sure you keep your core nice and tight so you’re not bowing out your back. We’re going to start with a donkey kick. Lift one leg right up to the ceiling 90 degrees, hold it there for a second, bring it back down. That’s a donkey kick. Then you’re going to go to the straight leg lift. Straighten out your leg, flex your foot, bring up that heel, squeeze it there, bring it back down. That’s the straight leg lift. Last one we’re going to do fire hydrants. Start on all four. Bring your knee straight out to the side and bring it back down. Keep core tight. So we do donkey kick ten times, straight leg lift ten times and fire hydrant ten times. Then you’re going to switch sides and repeat.
Next exercise is called the sumo squat. You’re going to start with a wide stance, your toes are going to be out of an angle you’re going to sit all the way down, until your thighs are parallel with the ground. You’re going to squeeze your tush to bring yourself back up. You want to make sure your stance is wide enough so that your knees are not going over your toes. Remember: results take time so be consistent. Keep up with these exercises and you will get that tight tush