Who wouldn’t want a booty like J Lo?! If you are looking to sculpt and strengthen your glutes, then you are looking in the right place. There are several exercises that you can do, which will specifically target your glutes. This kind of training does require endurance, and you will feel the burn, but that means it’s working. Persevere, don’t give up, and thank us later!
1- Bridge Thrust
Lie on your back and bend your knees. Keep your feet firmly on the floor, and lift your hips up so that there’s a straight line from your knees to your head. Lift from your hips, not your chest; if you don’t, you’ll strain you back. Keep those abs tight, and your booty tighter.
2- Single Leg Bridge
This is an advanced level to the aforementioned bridge. The routine is the same, but when you thrust up, you want one of your legs to be up in the air. Keep changing legs with each round of reps. Yes, it’s more difficult, but it will also give you better results.
3- Hip Thrust
Support your upper back on something like a couch, bed, or bench. Ensure that your shoulder blades are on the edge of the surface, your feet are flat, and your knees are bent. Gravity is what your glutes are working against here; all you have to do is thrust up and down. However, you must make sure that they are controlled thrusts; otherwise, you may do some damage.
4- Fire Hydrant
Assume your position on all fours and simply lift each leg outwards so that it’s in line with your side. Go as high as you can, but don’t move your torso. Again, switch legs between reps and continue until you feel the burn and can’t take any more!
5- Lunges and Squats
Let’s go back to basics and use the good old, trusted exercises. If your technique is on point then you will feel your glutes being worked. There are different types of lunges and squats, find out which ones work for you, but try and challenge yourself as well.
Like any other form of training, you do need rest days, so don’t overdo it. Walking like John Wayne is not the look that we are going for here! Make a routine, set a fitness goal, and stick to it. That J Lo booty is right around the corner! We have a range of supplements that will help you in reaching your goal; there’s nothing wrong with having that extra push along the way. Take a look, you might surprise yourself!