Buns of Steel

It's time for some tush tightening & toning (and a little alliteration)! It's hard to know which moves actually target your butt (gluteus maximus, medius, minimus - yes it has three parts), so here are a few that should leave you feeling that 'hurts so good' burn after the gym.  As always, pair them with some cardio - swimming, running, biking, etc. - and a healthy diet, and you'll start seeing (and feeling) results in no time.  

Quick lesson: Gluteus medius and minimus both work together to abduct your leg (pull to the side and away from your body), while the gluteus maximus extends your hip (think of standing up from a squatting position or kicking your leg back during donkey kicks).  These muscles contribute to other functions as well, such as external and internal rotation of your hip.  


How to get those buns of steel:
12 (per leg) Reverse Lunges w/ 8 lb Dumbbells 
30 (per leg) Donkey Kicks on Hands & Knees (Leg kicks)
20 Hip Raises (can do them double or single leg - more difficult)
20 (per leg) Lying Leg Raises
*Repeat these exercises 3 times total.
*For single leg exercises - do all reps on one leg and then switch legs.
*Click the links for a demonstration.
*Adjust reps (more or less) based on your fitness level.


Workout Plan - Kanye West