These moves are exactly what you need! Your glutes are big muscles: Every time you target them, you crush calories, too. “It’s one of your biggest muscles so the calorie burn you get from moves that recruit your gluteal muscles is major,” says Katherine Greiner of KGBody, who works out with Tash and Dev. “The moves help lift and perk up the butt too.” Dive into the moves below.
And here are step-by-step instructions for how to do the moves!
1. CEILING STOMPS
Start on all fours, hips over knees, shoulders over hands. With 90-degree angle in right leg, lift foot to ceiling. Return leg to starting position, not allowing knee to touch ground. Do 10 reps; repeat on opposite side. Do 2 sets.
Place a chair in front of you (preferably higher). Stand at a distance that is approximately how much your hands are and grasp for the back of the chair support to maintain balance. Slide slightly forward and lift your right leg directly behind you without bending your knee. Be careful not to open your hips when lifting your leg. Raise your foot as much as possible so slowly lower into the original position. Repeat 10 times to change the leg. Make two sets of this exercise.
3. LEG TAPS
Begin by laying flat down over the padding facing upwards. Make sure legs are bent at the knees and feet are flat on the ground.
Your hands should be flat at your sides. Begin by contracting your hamstrings, driving up your upper legs while flexing your core.
Try to keep feet off of the ground while simultaneously switching feet to stagger resistance. Try not to cheat with your feet on the ground during this exercise.
Movement is complete once you cannot lift the leg any further. This will usually happen as a result of your muscles being fully stretched.
First, you need to lie on your belly and then engage your abs and extend your arms straight out in front of you and next to lift your legs, arms, and chest off the floor as high as you can. You need to extend the fingertips away from the toes and then to lower the legs, arms, and chest to one inch above the ground and this completes one rep.
Source: Train Hard Team