CAN U REALLY CHANGE YOUR GLUTES?!!

Happy, healthy day to you my friends!  Once again, I have had one of my amazing workouts this morning and am feeling energized and ready to take on the world!  Ok...maybe I'm sounding a bit dramatic but I'm truly feeling great and ready for another fun day with my son filled with lots of activity.

So let's get right into today's blog topic...and I quote "Famisha, can this girl with a flat butt really give myself a butt?"  Well, the answer is a EASY one and the work to do it is HARD but...YES YOU CAN!  Before you schedule yourself an appointment to go get some butt implants (which more and more people are getting these days) get yourself into the gym OR the living room in your house and get to work!

I am going to list my TOP FIVE guaranteed results based glute exercises for you today...are you ready?!  Here you go!  Let's count down from #5...Cardio is key, one of my favorites for glute boosting results is the TREADMILL, hike that incline up to 15 and keep it there!  15 incline with a 3.1 RPM for no less than 30 minutes and PUMP YOUR ARMS...do not, I repeat do NOT hold on.  By doing so, you defeat the purpose.  Enjoy feeling the burn in not only your quads (top of thighs), hamstrings (back of thighs) but also in your glutes!

#4...SQUATS!  You knew this one was coming.  It can be any and all squats...Ball Squats holding 10lb (minimum amount of weight...you want resistance) free weights and do 3 sets of 20-30reps.  Squat to touch, meaning squat down and touch your glutes lightly onto a chair or flat bench.  BOSU squats, stand on the half moon and squat at a 90degree angle and not only will you work your glutes but your abs as well.  Half moon squats (it's the inflatable round and soft all over ball that has bumps on it)...this is for the more advanced person because it takes a lot of balance to stay on it while squatting.  Now remember, when you squat pause at the bottom of your squat and SQUEEZE your glutes when you stand back up.

#3...Bridges...Floor bridge, lay on the floor in a supine position (facing up) and bend your knees with your feet flat.  Slowly lift your hips up off the floor and squeeze your glutes as you do this.  Feeling like a challenge?  Put your feet on a physio ball and do the same exact thing.  Really feeling like being challenged???  Put your feet on a physio ball and roll the ball in and out with your hips up off the floor.   You will definitely feel this!  Do 3 sets of 20-30reps.

#2...Deadlifts...stand with your feet hip width apart and slowly bend at the waist keeping your back nice and flat until you feel a stretch in your hamstrings and then slowly bring yourself back up to a standing position.  Keep your legs STRAIGHT the entire time and squeeze your glutes when you come back to a standing position.  Have access to a gym?  Grab a 20lb bar (or more if you're more advanced) and hold the weight as you do these for added resistance or grab free weights.  No access to a gym?  No problem!  Grab some canned veggies from the pantry and use those in each hand for resistance.

#1...DRUM ROLL PLEASE....my FAVORITE...LUNGES!!  They work!  Alternating front lunges, alternating back lunges, walking lunges with a twist to work abs, walking lunges with free weights, walking lunges with a straight bar on your back.  Do them!  They absolutely work!  My bootcampers AND clients know I'm the Queen of Lunges!  They burn but the results are amazing.  If you do alternating ones...do 3 sets of 20-30 each leg.  For walking lunges go down and back (down your hallway and back) 3 times.  Btw, there are many more lunges with BOSU, plyo boxes, physio balls, dyna disks that I could also mention but those you want to have a personal trainer with you to definitely check your form to avoid injury.  NEVER let your knee go over your toes when lunging.  But do them!!

So I hope you take today's TOP 5 GLUTE BOOSTING exercises and start them today.  Do these exercises 2 to 3 times a week and after about 3 weeks you should start to see results.  Let me know how it goes!  Good luck!

Now today's video is going to be a fun one that we shot out at the local high school.  Unfortunately, Pry'nce was sick earlier this week so we were unable to shoot a new one.  I hope you enjoy watching this one again if you've already seen it and if you haven't...grab your kid(s), get to your local highschool and MOVE!  Next week, NEW VIDEO will be shown...remember, Fitness is Fun with your Kids!!

Thanks as always for reading and your continued support!  Feel free to share my blog with your friends and leave me any comments and questions you may have.  Have a beautiful, fitness filled day and week!

As Always...Stay Fit and Happy!
Famisha :-)