Firm round buns and toned legs are the holy grail of a fit physique. A defined derrière can give you that extra confidence to rock those skinny jeans or figure hugging dress you’ve been eyeing in your wardrode. But more importantly, having strong legs and great glutes can help power you up the stairs, run your best race, and keep you safe when lifting your little ones up for a cuddle.
The key to a perky posterior is to combine strength moves, like the ones below, with cardio exercise. The strength moves will help to build and shape your muscles, while cardio will help to shed fat to expose those perfect pins. One great way to combine strength and cardio is through circuit training. Circuit training is very time efficient as it keeps your heart rate high, while toning your muscles, allowing you to reap the benefits of both types of exercise. Give this lower body circuit a try, and you’ll be sure to have a ravishing rear in no time!
To download a printable version of the workout click here : Great Glutes Workout
If you eat clean and train hard nothing can stop you from getting the perfect perky bum you want!
Ahhh, this is exactly the workout I have been looking for! Thanks for the motivation!
no worries lauren!
Dang is it already Monday there?
yeah i know! comes around too fast
baling hay and straw works great too
jeans are great for flattering figure and comfortable
I love my jeans too…once i find a good brand/style I always tend to stick with them
Thanks for the workout moves, and the pictures are super helpful too. Can’t wait to try!
How did you know? I love it when the workout is spelled out for me. Thanks Healthy Diva!
You’re welcome! let me know how it goes
i want those!! can you send me a pair with the almonds? haha, jk. great moves lady!
fantastic post!
This blog / post successfully started my morning out and spiralled into a 2 hour non work spree. job well done. I was planning on running today but think I’ll throw this circuit in the mix. Great post.
Love these exercises! My favorite booty exercise is the dead lift. I like how it gets your butt and your lower back. Thanks for sharing this workout! Definitely going to try it out!
Thanks girl!
no ifs, and or ‘butts’ … great article!
WOO OHOOO!! Rocking moves doll!! I love those kneeling ones, they are fun and kill the legs!!
I’m off to workout and rock my rear and legs!!
xxoo
Thanks babe!! hope ur workout is amazing
Great post! Thanks!
Dang, look at those stems! Legs have always been a problem for me, but I love all these moves. It’s good to use your body weight as resistance sometimes. The lean backs are a killer way to finish exhausting quads and hams! Thanks for sharing!
yeah those lean backs are a killer…but so effective!
Great exercises listed on Get Your Rear in Gear. I have a few “Killer Glute” exercises:
Single Leg Bridges: instead of both knees bent and lifting the butt off the floor, try extending one leg straight so that bent knee foot is a knee of straight leg. Then lift butt off floor, keeping straight leg extended. Hold up position 5 secs, Repeat for 10-15 reps.
Add resistance band held across the hips, keeping band fixed by hands on floor. This will provide additional butt blasting intensity to the SINGLE LEG BRIDGE.
Also, never leave out the reverse lunge with dumbells for additional Gluteal Work.
Look forward to more. Take Care and Keep Fit
wow sounds good!! I’m going to have to try that
Thank you for liking my post! I really love your blog. I can’t wait try your recipes and workouts!
hi,
I am new to your blog and I like it very much. Looking forward to more from you.
Take care.