Shape your glutes with hard work. The eating part is always important too for burning fat. But, mostly, you have to “work your butt off!”

Conquer Fitness21

GLUTES! Oxygen Magazine has special issues dealing only with SHAPING AND TONING YOUR BUTT! So, it is a very important topic to women. Problem areas for many women are the butt, hips (saddle bags) and thighs (jiggling jelly)…..

To be effective, glutes (and leg work for that matter) should be trained with cardio and strength training.

The American Council on Exercise (ACE) research found that the top cardio exercises for shaping your glutes (and legs) are: lunges, walking uphill, stair climbing, jogging and running (I suggest sprinting to get better results). No big surprises here and no gimmicks!

Just hard work! And research has proven that high intensity interval cardio is superior to longer duration, slow cardio (interpretation: go hard for 20 minutes instead of slow for 40 minutes).  Do 2-3 days of cardio exercise.

As for strength training?

1. You can’t leave out squats!

Do your squats—bodyweight squats, dumbbell squats, barbell squats, split squats, lateral squats, one-legged squats, etc. Mix it up but do them. The benefits of the squat exercise extend beyond your legs.

Other top glute exercises are:

2) Step ups (front and lateral)

3) Standing cable or machine hip abductors

4) Standing, prone or floor hip extensions

5) Floor lateral thigh raises

6) Glute bridges and marching glute bridges

7) Pelvic raises and posterior pelvic tilts

8) Glute Ham Raises 

9) Good Mornings

10) Romanian Deadlift

11) Bulgarian split squats

Do 3 days-a-week of full body strength training. If these exercises become easy for you, then increase resistance or weights.

Blast the butt and leg fat!

Burn fat and shape your curves leaner and meaner. You will look and feel great!

Download your Free 10-Day Curves and Abs Jumpstart and start shaping your body faster!

Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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