VIDEO: Coach Nicole's Butt-Blasting Workout
Four Moves for a Tighter Tush
-- By Nicole Nichols, Fitness Instructor
For more information about this video, please scroll down to read the text below the video player.Take this video with you! Click here for a printable version of Coach Nicole's Butt-Blasting Workout!
About This Workout
Did you know that the gluteus maximus is actually the largest AND strongest muscle in the human body? This muscle works hard when you run or briskly walk—especially when going uphill. But women also tend to store fat in the buttocks. While fat storage here is normal and healthy, excessive fat storage on top of the largest muscle in the body can result in a lot of bulk. With age, this area can become droopy and flat—an appearance that most women want to avoid.
If you're tired of performing endless squats and lunges in hopes of slimming and shaping your derrière, then this short, focused workout is for you. These exercises target the gluteus maximus to retain strength and muscle tone, and also work the surrounding muscles, including the gluteus medius (located at the superior and outer portion of the buttocks), gluteus minimus (located underneath the gluteus maximus) and the tensor fascia lata (near the quadriceps). After just six minutes of these targeted exercises, you WILL feel the burn and notice tighter and firmer muscles over time.
- Length: 6 minutes
- Equipment: Body weight, mat (optional, for cushioning)
- Type of Workout: Strength training (toning) & flexibility
- Muscles Worked: Glutes
- Fitness Level: Beginner to advanced
- Impact: Low-impact
- Safety Precautions: A mat will help cushion your body on the floor. Since this video will work your muscles to fatigue, rest at least 1-2 days before doing additional gluteal exercises.
- NEW! Track Your Workout: Scroll down to the bottom of this article and click the "Add to Fitness Tracker" button. (You must be logged in for this to work.)
- Extra Tip: Only complete as many exercises as you can, taking a break as needed. As you progress, try to finish the entire video.
- You can pause or rewind the video at any time if you need a break or need to watch for closer instructions. We suggest watching the video one time through before attempting the workout.
- While this workout will take you through just one set (8-16 repetitions) of each exercise, they all focus on the same muscle group. Doing multiple sets of this video is not necessary. However, if you choose to do more sets, simply replay the video until you finish 2-3 sets.
- This video does not include music, but you can play a stereo or CD in the background as you workout. Just make sure you can still hear the instructions.
- To play the video, simply click on the Play button (bottom left corner) to start. Below the video screen, you'll find buttons for Pause, Stop, and volume control.
