Tuesday, January 17, 2012

Fit Tuesday: Glutes & Hamstrings!

People have always asked me how I got my candy butt!! The truth is, I started doing gymnastics when I was about 7 years old (maybe younger) and the exercise that goes along with it gets your body pretty toned. Thankfully, my parents kept me pretty active after my years of gymnastics until I was old enough to continue to choose an active lifestyle (thanks, Mom and Dad!). So anyway, I do lots of at home toning (as well as stair workouts, the gym and running). I thought I'd share some of my booty (glutes) moves with you all (some of these are good for hamstrings as well)! The workouts below can also be found in the book I described last week.


FYI- Your glutes also known as the Gluteus Maximus, Glueus Minimus and Gluteus Medius, are your rear end muscles, and your Hamstrings are found on the back of your thighs.


Here are some of my favorites:

Basic Hip Raises are pretty well explained by these photos. Keep you abdominal and lower back muscles firm, and use your rear end muscles to raise your rear off the floor.

I do these for 2 minutes at a time.


For Marching Hip Raises you begin with your hips already off the ground and lift one knee towards your chest as you lift your hips a bit higher. Again, keeping abs firm. x2 minutes.
Now grab your swiss ball for some Marching Hip Raises with Feet on a Ball. Here, you will definitely want to use your core for stability. Alternate legs for 3 minutes.

These are Single Leg Hip Raises. The same as Basic Hip Raises, but with one leg straight, as you go. 2 minutes, each leg.

Now grab your swiss ball for some Hip Raises with Head on Ball. Once again, you can see pretty well how to do these from the photo. Just remember to engage your abs. x 2 minutes
I saved the best Hip Raises for last! This is the Weighted Hip Raise and they are KILLER (and also my favorite)!! It's just the Basic Hip Raise with hand weights held in each hand at your hip.

x2 minutes





Dumbbell Step-Ups are great. Self explanatory by the photos. You can also do these free of weights or with a barbell.
This is the Barbell Deadlift. Start with your feet a little wider than shoulder length apart. Use your legs, NOT your back to stand. Keep your back straight and engage your core muscles.

I would recommend warming up and stretching before these exercises. Then, as you do them, go from move to move, for the amount of reps or minutes you've previously determined. Do 3 sets of each exercise. Afterwards be sure to do quite a bit of stretching. I often use minutes, rather than reps because I like to focus on the exercise rather than counting. I also got this BRILLIANT idea from Janae, at Hungry Runner Girl- Use MUSIC! What you do is create a playlist before your workout, and choose some exercises to repeat for the duration of each song!! I really like this idea (example in this post)! Thanks, Janae!

Now you're all on your way to a hot little candy butt!! 

What are YOUR favorite leg workouts??
If you have any questions please feel free to ask in the comments or on formspring if you're more comfortable. I'll definitely answer you promptly!

Click HERE for last week's Fit Tuesday on ABS!

Have a question?? Formspring Me. I promise to answer!

14 comments:

  1. Thanks for share the exercises tips! I really need it! Nice job!

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  2. Thanks for the tips!  I've been working out pretty diligently for 6 months, and I long for the day when someone asks me where I got my candy butt, lol!

    Kendra
    Closet Confections - A Sweet Personal Style Blog

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  3. I am a total freak, and everyone is probably going to judge me, but I love running the stairs when I am at work.  Once every hour, I get up and run down the four flights of stairs to the basement, run back up, run back down, and run back up.  Then, I go back to work!  On the days that I work 8 hours, it really works your booty out.  Oh, and I wear heels four days a week, so I usually end up doing this in 4-inch stilettos (or higher).  That adds a whole new dimension.

    http://www.glamkittenslitterbox.com/
    Twitter: @GlamKitten88

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  4. Solid exercises. I love my squats too and the weighted hip raise.

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  5. GIRL, you are my soul sista!! Haha!! I wear at least 4-inch heels almost every day, too!! Except when I have my Uggs on!

    And I looooove your stairs idea during the day! Keep rockin' it! I don' t have that many stairs at work, but I NEVER take the elevator unless Im somewhere where the stairs are creepy and i'm alone ;) I'm not judging-I'm all for getting it in when ever where ever you can!!

    P.S. this comment was in my spam folder-sorry it took me awhile to reply!

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  6. Good job, girl!! You'll get there for SURE!! I'm going to be hosting a project here for everyone to join, so stay tuned and I hope you'll participate!! :)

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  7. Haha, I love this!!!  I need a candy butt for my new "cheeky" bikini bottoms I bought for this summer!!!

    Thanks lady :)

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  8. Haha!! I love it!! yes, get ready for that cheeky bathing suit! Rawrrr! :)

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