Two effective exercises for the butt and rear upper leg muscles, or glutes and hamstrings, are dead lifts and hip-thrusters. In order to perform a dead lift, stand with feet hip-width apart, with knees slightly bent. Contract (shorten) the upper back muscles and hinge forward from the hips, bending only as far as possible so that the hamstrings begin to stretch. Contract glutes, and return to standing. In order to perform a hip-thruster, lie face up on the floor, knees bent and flat, arms at sides. Lift hips off floor to hip height. The position can be held statically for a period of time such as 30 seconds, or can be done in reps, without holding for the period of time. Below is a video of myself performing dead lifts and hip-thrusters. I invite you to view the video and become familiar with the exercises. Contact me about personal training and I will help get you a firm and lifted backside-just in time for summer!

Jules Fit Tip – May 29 2015: Firm Your Butt from Juliet Gould on Vimeo.

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