How These Glute Exercises Will Help Women Tone Up

Women in general have a problem finding Glute Exercises that will tone and shape their glutes. The reason why women have more of a problem with their glute than men is because women have more estrogen. Estrogen is a reproductive hormone that stores fat around the…

• thighs
• hips and
• butt.

However, when you perform the following glute exercises with heavy weights and high intensity, you will lower estrogen levels and help burn fat while tightening your…

• glutes
• hamstrings and
• thighs muscles.

Glute Exercises #1 – Walking Lunges

The first of the four glute exercises is the walking lunge. To perform the walking lunges, grab a heavy weight that you can hang on for a total of 20 steps. Let the dumbbells hang down by your side and start by taking a big step forward with your right leg first. Drop the left knee down until it almost touches the ground. At this point in the exercise, you should feel a slight stretch in the glutes.

From here, you will slowly stand up and take your next big step forward with your left leg. All throughout this exercise you will want to keep your back upright and straight. Try to do 4 total sets with a 60 second rest in between each set.

Glute Exercises #2 – Squat Jumps

Squat jumps are a great glute toning exercise as well as a great cardiovascular exercise. You will be toning your legs and glutes while at the same time getting the benefits of fat burning.

The trick to activate your glutes in this exercise is to get your butt as close to the ground as you can with every rep. Go as fast as you can with each rep to increase your fat burning potential of this exercise. Try to do 4 sets with a 60 seconds rest in between each set. Aim for a total of 15 to 20 reps within each set.

Glute Exercises #3 – Stiff Leg Deadlifts

For this glute exercise, it is best if you use a barbell instead of dumbbells. Even though this exercise primarily hits the hamstrings, it also develops the glutes. What the stiff leg deadlift is really good at is separating the hamstrings from the glutes to give a nice definition between the muscle groups.

Of all the glute exercises, I recommend you do this exercise at the end of your workout routine. This way you can go a little bit lighter with more reps. But slow down the reps so you can feel the stretch with each rep.

To execute this exercise, hold the weight in front of you and bent forward at the waist while keeping the legs straight as possible. Bend until your torso is parallel to the ground or until you feel the stretch in your hamstrings. Then straighten up your torso by engaging your glutes and hamstrings.

Glute Exercises #4 – Sprints

The last of the glute exercises is the sprint. In my opinion this is the best overall exercise that will help tone and develop your glutes and legs. Not to mention burn a ton of fat.

The best way to do your sprints is on your local track. Walk the corners and sprint the straight a ways. Try to get in 10 to 15 sprints.

Glute Exercises Final Thought

When performing these glute exercises, hit them hard and heavy. Intensity and heavy weights are whats going to change the appearance of your glutes.

Henry Chervenka

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