Booty, buns, fanny, caboose, hump, tush, ass. So many different names for the one body part everyone wants to tone and tighten. By far, the largest and strongest group of muscles in your body, the glutes (gluteus maximus, gluteus medius, and gluteus minimus) and the hamstrings (biceps femoris, semitendinosus, and semimembranosus) work together to rotate, extend, and abduct the hip. They also stabilize the pelvis, in particular during walking, running, yoga, climbing, cross-fit, parkour, or cycling: You name it!
Here is a fun, quick drill to strengthen your butt. Check out the video, and read the explanations below for more detail. Get ready to feel the burn.
Start from downward-facing dog
Modifications: Drill can be done from table top with blanket under knees.
Step 1: Lift one leg up with toes pointing down to keep hips square. With that leg, make tiny internal little circles. Start with five reps and increase as you become more comfortable and stronger.
Step 2: With that same leg, point the toes out; this externally rotates the hips. Now make big circles in the opposite (external) direction, always keeping the leg active; try not to bend the knee while you continue to make circles bigger and higher; try doing 5 or 10 reps.
Ready for more? Try these workouts:
- 5 Easy, Equipment-Free Exercises To Tone Your Butt
- 6 Body-Weight Exercises For Strong & Toned Legs
- A 10-Minute Yoga Sequence For Toned Legs
Photo courtesy of the author