Booty Time!

Photo by Rebecca Matthews on Unsplash

If you didn't already know, sitting down for extended periods of time is bad for your muscles.

Sitting causes your hip flexor muscles to tighten and eventually your glorious glutes will weaken.

Opt for a standing desk and take regular breaks to take a walk are great options to keep those glutes working.

Take out some extra butt insurance can’t hurt!! Well, only a little…..

So, working towards strengthening your gluteal muscles will ensure they switched on and working throughout your day.

Here are Fit Girl Factory’s favourite booty strengthening and toning exercises for you to do anywhere.

Traditional Bridge Exercise

On your mat, lie on your back with your knees bent and feet flat on the floor. Be sure to keep your feet underneath your knees, not in front. Plant your palms by each side, face down. Raise your hips up to the ceiling, tensing your abs and squeezing your butt as you do. You should be making a long diagonal line with your body, from shoulders to knees. Hold for a few seconds, making sure your spine doesn't round and your hips don't sag. Keep your abs and butt muscles engaged. Lower down to the ground; this is considered one rep.

Donkey Kicks

Photo by bruce mars on Unsplash

Start on all fours, with your hands directly under your shoulders and your knees directly under your hips. Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with your muscle doing the work, not momentum. Return to start position to complete one rep.

Marching Bridge

Lie on your back with your hands by your side, and your heels about 12 inches from your pelvis. Press your heels into the floor to come into a bridge position with a neutral spine. Press your right heel into the floor, and keeping your knee bent, raise your left leg until your hip is a 90 degrees. Lower your left leg down, pressing through your glutes so your pelvis doesn't drift to the floor along with the leg. This counts as one rep.

Complete two to three sets of 10 to 12 reps for each exercise. Try to do these exercises three times a week to build your booty. Remember to warmup and enjoy!