SHAPING YOUR GLUTES

Are you looking to get a sculpted, firm bum? Check out this visual training programme designed by Julie, Domyos Club coach. To get shapely glutes, do these exercises every day. Just what you need for a firm bum!

 

Rear leg lifts

  • Targeted muscles: mainly the gluteus maximus.

 

  • Performing the exercise: Start on your hands (shoulder width apart) and knees (hip width apart). Keep your back straight and head aligned with your back. Contract your abdominals to keep your hips from moving. Bring one knee up to your chest, without rounding your back, then push your heel back until your leg is straight. Return slowly to your starting position, controlling the entire movement (don't let your knee touch the ground).

 

  • Breathing: Inhale as you bring your knee up to your chest; exhale as you come back to your starting position.

 

  • Safety tips: Always keep your back straight (don't arch your lower back or round your upper back). Contracting your abdominal muscles keeps your hips from moving and makes the exercise more effective.

 

  • Reps: 3 x 15-20 reps on each side with a short recovery period.

 

Knees to the ground 

  • Targeted muscles: mainly the gluteus medius.

 

  • Performing the exercise: Lie on your side, head resting on your arm, with your legs bent at 90°. Lift your top leg up and bring it back down until your knee touches the ground. Come back to your starting position.

 

  • Breathing: Exhale as you do the movement.

 

  • Safety tips: Contract your abdominals to avoid arching your back. Keep your shoulders facing forward (don't let them go towards the ground.

 

  • Reps: 3 x 15-20 reps on each side with a short recovery period.

 

Side leg lifts

  • Targeted muscles: mainly the gluteus medius and minimus.

 

  • Performing the exercise: Lie on your side with both legs outstretched and your hips leaning slightly forward, your hand on the ground to support you. Raise your top leg, toes towards the ground, then return to your starting position. To make the exercise more challenging, don't let the top leg come completely down between reps.

 

  • Breathing: Exhale as your raise your leg and inhale as you lower.

 

  • Safety tips: Your body should be perfectly aligned (shoulders, hips, feet) and you should contract your abdominals to maintain your balance. Do the exercise with smooth, not jerky, movements.

 

  • Reps: 3 x 15-20 reps with a short recovery period.

 

Hip raises

  • Targeted muscles: mainly the gluteus maximus.

 

  • Performing the exercise: Lie on your back with your legs bent and feet hip width on the floor, arms along your sides. Raise your hips until aligned with your knees and shoulders as you contract your glutes. Gradually lower back to the floor by rounding your lower back.

 

  • Breathing: Exhale as you raise up and inhale as you lower.

 

  • Safety tips: Do not make jerky movements and do not lift your hips too far up to protect your lumbar region. Contracting your abdominals will also protect your lower back.

 

  • Reps: 3 x 15-20 reps with a short recovery period.

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