Not a big fan of squats? I totally hear you. Every time I find myself doing them, I struggle to stay balanced trying to keep my weight over my heels. I start falling backwards and in the end, my knees are KILLING me.
Not to worry- squats aren’t the be all end all for sculpting your backside. Here are some alternative moves that will help you tone, firm & tighten that butt in no time. Try them at least 3 times a week for 2-3 weeks to start seeing results.
The Moves
Donkey Kicks
Start on all fours (on your hands and knees) with your tummy tucked in. Lift your leg behind you, keeping it bent and lift towards the ceiling. Repeat 12x per leg.
Quick tip: If you have discomfort in the wrists or knees, place a small towel underneath.
Glute Bridge
Laying with your back on your mat, bend the knees with your feet flat on the floor (hips width apart). Lift your hips towards the ceiling as high as you can, squeezing your glutes as hard as you can and lower. 2 sets of 8-10 reps is all you need.
Quick tip: Don’t rush a Glute Bridge. Hold your position at the top to fully feel your glutes and hamstrings activating.
Hydrants
Begin on all fours on your hands and knees. Open and lift the leg to the side, keeping your knee bent at a 90 degree angle and lower. I recommend 2x 20 reps per leg.
Quick tip: Keep your pelvis stable and try not to lean to the other side when lifting your leg.
Hip Bridge Leg Lifts
Let’s take our Glute Bridge up a notch! Laying with your back on your mat, bend your knees with your feet flat on the floor (hips width apart). Lift and extend 1 leg towards the ceiling with your foot flexed. Lift your hips up towards the ceiling and lower, keeping the leg extended. 2 sets of 12 reps on each side will do the trick.
Quick tip: Aim to keep the body in a straight line on each lift. Pulses of 3 before lowering will make this exercise more challenging.
Flutter Kicks
Lie face down or on a bench with your legs extended behind you. Squeeze your glutes and lift each leg towards the ceiling and lower. Alternate leg lifts quickly so that when one leg lifts, the other lowers.
Quick tip: Add ankle weights for more resistence
