Wednesday, February 01, 2012

Glute Tightening Superset

Use this superset workout to get the butt you want!


Click here to view this exercise video live!
Exercise 1: One Legged Bridge
Target muscles: Glutes, Hamstrings

Lie face up on a mat with your legs bent and feet planted on the ground. Raise one leg in the air, pointing your toes toward the ceiling.
[A]

Exhale as you lift your hips from the ground and your body forms a straight line. Inhale as you move your body back down but don’t allow your glutes to touch the floor.
[B]
Perform 10-15 reps. When your set is complete, switch legs and repeat.



Exercise 2: Split Squat
Target Muscles: Glutes, Quadriceps
*To do the superset, follow the bridge immediately with the split squat.*

Stand in front of a low, flat object like a bench or a couch. Place one leg back on the object so your sole faces the ceiling.
[A]


Hold a dumbbell in each hand at your sides or places your hands on your hips for support. Retract your shoulder blades and keep your chest lifted. Inhale as your bend your knee and lower your body toward the floor. Be careful that your knee does not go beyond your big toe. Pause when your front thigh is almost parallel to the ground then exhale as you press through your other foot to return to standing.
[B]
Complete 8-12 reps before switching sides.

When you have completed your superset, rest. Try to complete 2-3 supersets in total.

Lots of love!
xx
Liz

2 comments:

  1. I'm definitely going to try these! Thanks for the helpful post! XOXO, www.NatalyasCloset.com

    ReplyDelete
  2. Yay! Thanks for this! :) Going to do try this a few times this week.

    ReplyDelete