4 Exercises to Get Your Butt Beach Ready

First, let’s identify the three muscles that lie under our gluteal fold area.  First is the gluteus maximus. Just as the name suggests, this is the largest of the buttock muscles and is responsible for giving our bottoms curves and shape.  Next are the hamstring muscles of the back thigh.  This muscle group runs from the back of our knee all the way up to our buttocks.  Hamstring muscles form the “smile” of our gluteal fold area and they are powerful leg movers.  Finally, the external rotators form the “outer smile” of our gluteal fold.

These three muscles are all involved in hip extension (bringing the leg behind the body).  Every effective buttock and gluteal fold exercise involves hip extension so you will notice that in each buttock toner you are bringing the leg behind the torso.  This sounds so simple, yet getting fantastic results doesn’t always come easy. It requires using precise and controlled movements with proper form throughout each repetition. Plus, it helps to increase resistance by varying body position and using our own body weight make these muscles work harder.  The exercises below use these techniques to truly fatigue these strong and powerful muscles.

Kneeling Straight-Leg Kicks

straight-leg

Works outer thigh and butt. Begin on all fours position with hands under shoulders and knees under hips. Keep a long straight back with abdominals pulled in and up. Bring right leg straight behind you with foot pointed and leg turned out from the hip, lifting leg as high as possible without changing your hip or back position.

Hold top position for 5 counts keeping glutes and abdominals contracting throughout. Release and lower knee back down to the floor to complete one rep. Complete 10 reps then switch sides.

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