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What about a Glute?

gluteSo I think we as women are obsessed with our rear views and why shouldn’t we be?There is nothing that shows off a strong healthy body then a toned set of glutes. I am going to give you my favorite glute exercises and those of you who train with me know these are the best out there. One-Legged Squat Stand with your knees slightly bent, your shoulders down and back and your focus forward. Lift your left foot off the ground and bring it to the front of your body, holding it in this aerial position throughout the exercise. “If you’re having trouble with balance, stand next to a wall or a machine and lightly touch it with your hand to keep yourself steady,” suggests Francis. Balancing yourself on your right foot, squat down as far as your individual flexibility will allow, keeping your heel in contact with the floor at all times and maintaining an erect posture. Slowly come back to a standing position without locking your knee and go right into the next repetition. Complete all repetitions on one side before moving to the other. Plie (Sumo) Squats Stand with your feet about a foot wider than your shoulders, and turn your toes out in a diagonal direction, much like a ballet dancer in second position. Slowly squat downward keeping your entire foot flat on the ground, and making sure your knees track directly over your toes. When your thighs come parallel to the floor, slowly begin to ascend, squeezing isometrically through the glutes as your rise. Imagine you’re squeezing a nickel between the cheeks of your buns, Come to a standing position without locking your knees and go right into the next repetition. Step Training Stand in front of a step or stair that is no more than eight inches in height. Using a slow and even pace, step up with the right foot, up with the left, down with the right and down with the left. For each step taken, place your entire foot solidly on the step and squeeze through the glutes of the lead leg to come to a standing position on top of the step. Avoid bouncing and pushing off with your back leg to assist you with the motion. Complete all repetitions on one leg before switching to the other side. I like to use a step that is a little higher for more intensity. You can also tap up and tap down with the same leg which is harder. Heel Kick  Get on your hands and knees on a padded mat, keeping your back flat and your head in a neutral position. From here, un-weight your right leg and readjust your balance so your weight is distributed evenly between your two hands and left knee. Keeping your leg bent at a 90-degree angle, slowly raise it up behind you, keeping your back flat and your balance even, until your thigh comes parallel to the floor. Only go up as high as you can without hyper-extending the back,  At your topmost point, pause a moment and squeeze the glutes before slowly lowering the leg back to the start. Complete all repetitions on one side before moving to the other. This is an oldie but goodie … I remember doing this when I had the Jane Fonda double record. Record ladies… anyone remember those! ha Lunges Stand with your knees slightly bent, your focus forward and your abs tight. With your hands on your hips, take a giant step forward with your right leg and lower yourself toward the ground slowly. Be sure the knee of your front leg does not pass the toe of your front foot as you descend. When your left knee almost touches the ground, push through the heel of your right foot to bring your feet back together at the start. Repeat on the opposite side. Using dumbells you can hold them or place them on your shoulder like woman in picture above.  I like to do all different kinds of these. Once you have mastered the basic stationary lunge you can go to curtsy lunges, reverse lunges, walking lunges and forward lunges… truly the list is endless.