January 19, 2014

4 Hiney-Toning Moves

The Author

Jesica Williams

Since 2012, I’ve been creating digital wellness guides and researching natural beauty products, HIIT workouts, functional exercises, body positivity, self love, and tips helping you explore wellness and feel good.

4 Hiney-Toning Moves

Want a firmer, tighter, more fit backside? Do these 4 moves to whip it into shape in a hurry.

Keeping your buns firm will do more for you than just look good, as your glutes are the foundation of most movement. They are partially responsible for bending over, sitting down and walking/running. Making that foundation strong will ultimately improve on your posture and reduce muscle strains & injury.

1. Squat Jumps

Squat jumps are an absolute powerhouse move for the glutes.

-Start upright with your shoulders back and your feet shoulder width apart.

-Bend your knees and lower your butt so that your legs form a 90-degree angle.

-Remember to keep your torso strong and do not hunch your shoulders.

-Drive your body weight down through your heels and explode upwards, becoming airborne for a brief moment.

-Right after returning to the ground, squat down and repeat the move.

-Aim to do 3 sets of 15 repetitions.

2. Sumo Squat Jumps

This is basically a modified squat jump, as described previously.

However, this move complements regular squat jumps because it targets the outside of the glutes (a common place for fat cells to accumulate), whereas regular squat jumps challenge your 3 glutes muscles as a whole. You should feel a burn in the outermost part of your hiney-cheeks after doing this move!

-Start upright with your legs wider than shoulder width apart and your toes pointing 45-degrees outward to each side (think sumo!).

-Bend your knees and let your butt sink down until your knees are over your toes.

-Avoid hunching over.

-Explode upwards my pushing your weight down through your heels.

-Land with your feet in that same spread-out position.

-Repeat those movement.

-Aim to do 3 sets of 15 repetitions.

3. Lunges

When you think of firm hamstrings and toned glutes, think LUNGES.

-Start upright with your hands on your hips.

-Take a large step forward with your right leg.

-Bend your knees and drop your butt down so that your right knee forms a 90-degree angle.

-Drive your weight downward through your right leg to propel you to an upright position again.

-Repeat these steps with your left leg.

-Aim to do 3 sets of 16 repetitions (an even number on each leg).

4. Butt Bridge

This yoga move can be done and should be done by those seeking a tighter hiney.

-Start by sitting on your butt with both palms and both feet placed flat on the ground around you.

-With your hands and feet anchored, press your weight through your limbs and drive your butt skyward.

-Your knees, belly and shoulders should all be in line at this point.

-You have the option to either hold this position or do reps of this motion.

-If holding this position, aim to do 3 sets of 1 minute holds. *Drive your weight down through your heels to keep your butt up and parallel with your knees and shoulders.

-If doing reps, aim to do 3 sets of 20 repetitions.

Do these moves 5-6 times a week to tighten your hiney in a few weeks’ time.

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