You want to strengthen and tone your butt, but are not a person that may perform squats and lunges because of the knees issues? Do not worry, because the following article will introduce to you a very simple, but effective workout that will keep your knees happy and will help you to burn most of the calories around your butt and glutes.
It very frustrating to have a strong motivation to lose some extra weight and tone the area around your butt and things, but not to be able to perform that because of your knee issues. Most of the people having this problem are struggling with finding the most appropriate exercises that will give to them great results in terms of toning the butt and thigh, but without having a negative influence on their sick knees. The following article will guide you through five of the best exercises that are focused on butt toning, giving you a bonus of two exercises that will be completely beneficial to your bad knees. Believe it or not it is possible to tone your butt and glutes without including squats and lunges into your workout. These exercises are consisted of alternative glute moves, which is very beneficial, because doing the same movement over and over again are not so much effective.
How it works: Follow the detailed instructions that will be presented to you and do each move as many times as it is suggested to you. Also you need to repeat each circuit one or two times, as it will be indicated to you. In order to gain the complete movements and form tips, you may watch the video too, that is inserted into the article.
Equipment: not a special equipment is needed for this workout. A set of dumbbells with a medium weight and a kettlebell with a medium to heavy weight is all that you need.
- Romanian Deadlifts
Start the exercise by standing on both your feet. The same should be on a distance same as the distance of your hips. At each of your hands hold a dumbbell and place the dumbbells in front of your hips, so that your hands will be positioned towards inside. In order to lower the dumbbells in front of the shins, hinge at your hips. While making this movement be sure that your core is engaged and in a straight position. In order to return to the starting position, lift your torso. Make 15-20 repetitions of the exercise.
- 3-Point Glute Kickback
Start the exercise by standing on your right leg, so that your hands will be placed together at the level of your chest. In order to make the first move, your left foot should be hovering off the floor. Instantly kick your left leg to the side and then return the same. Then instantly kick the same leg diagonally back, and return it. For the end, instantly kick the same leg directly to the back, and return it back to the starting position. As this you have completed only one repetition. Make 10-15 repetitions of the exercise, switch sides, repeat the same movements with the opposite leg, and do the same number of repetitions with that leg too.
- Split Stance RDL (Romanian Deadlifts)
Start the exercise by placing your body in a stance position i.e. your left foot need to be placed on the ground and in front. The right food should be placed around 6 inches behind you, so that you may balance on the ball of the root. At each of your hands you need to hold a dumbbell. Place your arms with the dumbbells in front of your hips, so that the hands will be turned towards inside. In order to lower the dumbbells in front of the left shin, hinge at your hips. While making this movement be sure that your core is engaged and in a straight position. In order to return to the staring position, lift your torso. Make 15-20 repetitions of the exercise, switch sides, and repeat the same movements with the opposite side too.
- Glute Bridge
Start the exercise by laying down on the ground, so that your face will be turned towards the floor. Your heels should be planted and pointed to up position. Make a movement by pressing your heels into the floor, so that your hips will go up. When you will be at the very top of the exercise, you may squeeze your glutes and try to stay into that position for a second. At the next point you need to hover just off the floor, and you will achieve that by lowering your hips down. In order to start with the next repetition, lift your hips up.
If you want a greater challenge, we have some useful tip for you – performance of single-leg glute bridges. Extend one of your legs into the air, and then perform the movement on the opposite leg. Make 15-20 repetitions of the exercise.
- Super Hydrant
Start the exercise by placing your body in a table-top position i.e. you need to be down on the floor on all fours, so that you will place your shoulders over your wrists and your hips over your knees. While performing this keep your core engaged. Make a movement by raising your right knee off the floor and perform a hydrant with your body i.e. all you have to do to teach this positon is to raise your knee out to the side so that the same will form an angle of 90 degrees. Return your body to the starting position, paying attention your knee not to touch the ground. Afterwards you may raise the right leg to the back and up, so that the same will form and angle of 90 degrees with the foot, which should be flexed on the floor. Thus, the right foot should be positioned towards the ceiling. Return to the starting position. Again pain attention your knee not to touch the ground. As that you have completed one repetition.
- Kettlebell Swing
Start the exercise by standing on both your feet. The same should be on a distance same as the distance of your shoulders. You will need a kettlebell for this exercise. Place the same on the floor and put your arms on a distance from your toes. In order to grab the top of the kettlebell with both of your hands, hinge at your hips with a soft bend of your knees. Then drive the kettlebell to the back and between your legs. In order to stand up, thrust your hips to the forward. As you are making this movement swing the kettlebell to the front and to a high of your chest. As your hips are positioned to the back, allow the kettlebell to swing back to through your legs. In order to stand up again, thrust up. Make 15-25 repetitions of the exercise.
It is very important to remember that this exercise is not a squat, but a hip hinge, which means that there is only minimal bending of your knees. All body power is driven by your hips, not your knees, so it is very important to drive your hips as far as you may to the back.
- Single-Leg RDL
Start the exercise by standing on your left foot, so that your right foot should be positioned slightly behind you. Regarding your toes, the same need to touch the ground, so a balance to be maintained. At your right hand you should have a dumbbell. The right arm needs to be placed in front of your hip and the hand of the same should be turned towards inside. Afterwards you need to lower the dumbbell as you are kicking the right foot back. To achieve that you need to hinge at the hips, and the same need to be squared throughout the movement. In order to return to the starting position, reverse the motion. Make 15-20 repetitions of the exercise, switch sides, and repeat the same movements with the opposite side.