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Work Those Glutes!

hip-bridgeThe glutes are often overlooked in favor of the legs, the arms, and chest when strength training, but this is a mistake. The glutes are the largest muscle group in the body, so they need plenty of working to make them strong and toned. The strength training exercises that are done to work the glutes not only have to hit the glutes, but have to work them in the right way in order to be effective. Here are a few that can help to tone up the booty:

Hip Bridge

For this exercise, you will need a ball, a bed, or another surface that can be used to elevate the lower half of your body while keeping your upper half on the ground. To begin, lie down on the floor on your back and place your calves on the bed or ball. Move so that the feet are on the ball or bed and the knees are at 90 degrees, then use the leverage to lift your upper body off the ground until the body is flat from the shoulders to the knees. Keep the arms flat on the ground with palms down to help leverage and keep the pressure off of your neck. Lower the body down after about 20 seconds, rest and raise back up. Do about 10 reps for best results.

Exercise Ball Wall Squats

An exercise ball adds a variation on the traditional squat that allows the glutes to be targeted more directly. To start, stand in front of a wall with the feet should-width apart. Place an exercise ball between your back and the wall. Press your back into the ball and step the feet forward slightly so that you can squat freely. Bend the knees until they are parallel with the floor and squat for about 10 seconds, and then straighten the legs to stand up. Perform about 10 repetitions.

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