TheÂ hours spent running on your home treadmill have probably given you toned legs and a strong lower half.
Spring is quickly going to give way to summer, and before you know it, shorts and swimsuits will be making an appearance once again. If you’re looking to get in your best shape before summer is officially here, you’ll need to incorporate both cardio and strength workouts on your home gym equipment. In addition to riding your stationary bike, you should spend at least two to three days a week lifting weights (with actual weights or your body weight). Not only will you look and feel great, but stronger lower body muscles will help you be a better runner or cyclist.
You may spend a lot of time doing squats, lunges and deadlifts to strengthen your quads and hamstrings, but what about your butt? This area is made up primarily by the gluteus minimus, maximus and medius, and it’s important to work these muscles as well.
Here are some of the best exercises to strengthen the muscles of your backside and have a better-looking butt come summer:
Repeat for three sets of 10 reps.Â To make it more challenging, lift your right foot toward the ceiling firstÂ and push up using your left foot, then switch and push up with your right foot.
Plie squat with toe lifts:
Repeat for three sets of 12 reps. You canÂ increase the intensity by holding onto 8- to 10-poundÂ weights and/or lifting both heels at the same time.
Do three sets of 8 to 10 reps. For more of a challenge, hold 8-pound weights in each hand.
Prone leg lifts:
Do three sets of 10 to 12 reps. For a more intense exercise, lift both legs at the same time.
All-fours heel lifts:
Do three sets on each side. For more of a challenge, hold a 3- to 5â€‹-pound weight in the curve of knee between your calf and the back of your thigh.