Glutes Workout: Weird Ways to Tone Your Booty

You know the saying, “Business in the front, party in the back”? You don’t always have to be talking about an outdated haircut idea.

Maybe you’re talking about having a great butt, and you’re really proud of your behind. Or maybe you’re trying to get to that stage.

Wherever you’re at, your glute workout doesn’t have to be boring or something that you dread doing. Squats and lunges? Those are all good and well. But it’s time to get a little more creative with your workout.

Read on to find out how.

Why Do Glute Workouts?

Glute activation is actually an important part of your workouts, besides that fact that you obviously want a nice toned booty to show off.

Many of us sit at a desk all day, making our poor glutes inactive and ready for a little TLC.

If you workout and your glutes aren’t firing properly, this could lead to back pain, knee and ankle pain, and even hip pain. It also can inhibit your ability to run and lift weights if your glutes aren’t doing the work they need to do.

And, maybe most importantly, if you don’t activate your glutes and do your glute workouts properly, they won’t start looking perkier.

Seriously, if you don’t work out your butt, you can get sleepy butt syndrome – or gluteal amnesia. That’s what happens when you don’t work out your gluteus maximus enough, and it loses its tone. We can’t all be doing clases de ballet all the time – instead we’re at work, pretending to work, looking at funny pictures.

Your body works as a system, and if you’re sitting on your butt all day long, you’re making it weaker and causing it to stop remembering how to work.

Glute Workouts You’ll Actually Want To Do 1. Exercise Ball

After hearing about the fact that sitting on your butt all day isn’t good for you, you’re probably feeling a little down. But you can’t just up and quit your job, so sitting you will stay.

It may sound strange, but bring an exercise ball to work. The looks you get from your coworkers will be worth the engagement you’re bringing to your body. The small movements you make to keep yourself balanced with allow your body to stay activated, burn more calories, and keep that booty nice and awake.

2. Hip Abductor Machine

For those of you who have access to a gym pass, take some time on the hip abductor machine. You’re not squatting, but you’re still working out your gluteus maxiumus and your gluteus medius, and you’re doing it on a nifty workout machine.

Adjust it to a weight that provides you with resistance but doesn’t make you strain so much that you can’t do multiple reps.

3. Do A Butt Challenge

Yeah, you heard us, a butt challenge. It’s no surprise that more than half the battle of toning your butt is actually finding the motivation to get off your couch and do it. When you have a clear plan set out on how to start getting the more toned body you want, you’re going to be more likely to follow it through.

There are all sorts of exercise plans out there, but find your own booty workout plan.

Don’t forget to take before and after pictures, so you can show off all that work you’ve put in. Maybe you don’t necessarily want to show off your derriere, but seeing a before and after result could be that motivation that you need.

4. Hip Raises

If you don’t have a gym pass, exercise ball, or want to do a workout plan, there’s still plenty of ways to get your toned butt. You can do hip raises anytime, anywhere, as long as you’ve got a flat floor and enough space.

But yes, they are going to look pretty weird, so maybe don’t do them in the middle of your office.

To do a hip raise, lie with your back on the floor and your feet flat on the floor as well. Place your heels under your knees and your arms by your sides, with your palms facing down. Then, squeeze those glutes and raise your hips upward until your body forms a straight line. Hold your contraction for at least three seconds. This workout is quick and simple, and can be incorporated into your everyday life.

5. Do It On The Go

We know you don’t have a lot of time. From all that desk sitting to all the errands you’re running, it’s hard to know when you’re going to be able to do your glute workouts. Work your workouts into your other activities, and you’ll be able to see results while you save time.

Pushing a grocery cart through the aisle in the store? Turn that into a lunge. Got a few seconds to spare in the break room? Turn that into a mini squat rep workout. You can also do side lunges when you’re brushing your teeth – any spare moments of time where you can be active can add up to a lot of work for your bum.

6. Sumo Band

If you’ve got a resistance band at home, you can tone your butt. Place the band around your legs, just slightly above your knees.

Once you’ve done this, lower your legs. No, you’re not squatting – you’ll want to be resting at about a quarter of the intensity of a squat.

Step sideways to the left for about fifteen steps, then step to the right until you can feel the burn. The resistance from the band really helps get your backside into shape.

Put Your Plan Into Action

We know – you’re all individuals and you’re not going to settle for a boring workout plan.

But now you’ve got some tricks in your pocket to get you exercising, and actually have it be – dare we say – sort of fun.

So what’s stopping you from starting right now? Yeah, get off the couch. You and your butt will be glad that you did. All that time you spend on your fanny looking at fun facts on the internet can wait for after. You’ll feel like you’ve earned your scrolling.

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