5 Beginner Booty Moves for Glorious Glutes

By , Elizabeth Lowry, Staff Writer
The recent pop culture obsession with the derriere aside, there are a huge range of reasons for making glutes gains. Not only will you be able to jump higher, stand taller and run faster, but you'll also experience fewer lower-body aches and pains when you engage your rear. And, bonus: Increasing lean muscle mass anywhere also ups your calorie burn when you're at rest.

Luckily, you can feel the booty burn without using a bunch of fancy equipment. SparkPeople.TV has a wide variety of lower-body videos, many of which call for nothing more than a little sweat and your own bodyweight. Go ahead and give these well-rounded routines a go!

Core Fusion: Glutes
In just 10 minutes, Exhale's Fred and Elisabeth show you how to focus on your glutes without having to suffer through a single squat. All you need is a chair and a little leg room to engage and build strong muscles. 

Balance and Glute Strength
Grab your mat and clear a place on the floor as Andrea Metcalf leads you through stability and balance challenges including bridge lifts and leg circles. At the end of the short, but intense workout, you can enjoy a nice full-body nap--er--we mean stretch. 

Body by Bethenny: Booty Bonus
Bethenny and her training partner, Kristin McGee, show you a fast, do-anywhere backside sculpting routine that really works. Watch it once, then take these tips on the road. You can sculpt and strengthen anywhere you find yourself standing with nothing to do—in line at the supermarket, at the airport or the kids' soccer games.  
     
Pilates: Booty Lift   
Join Andrea Metcalf as she leads you through several Pilates exercises that tackle your glutes, while being gentle on your knees. In just five minutes, you could be feeling the glorious glute burn. 

Stability Ball Burn: Glutes
Mix up your rear workout with a stability ball. Trainer Gerren Liles shows you how to sculpt and strengthen with glutes bridges and powerful twists that engage the whole core. At a runtime of just 5:31, consider working through it twice! 

Do you have a favorite glutes exercise? Head over to SparkPeople.TV to discover even more workout routines!

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Comments

NASFKAB 6/3/2018
useful tips though some will be beyond me Report
KHALIA2 3/12/2018
Great blog! Thank you! I just finished exercising, and my knee has a pain in it. Report
2DAWN4 12/21/2017
Great article! Report
AIYANASMAMA 12/8/2017
Thanks! Report
EO4WELLNESS 12/8/2017
saved for future workout sessions Report
MBPP50 12/7/2017
Awesome Report
CHERYLHURT 11/27/2017
Thanks Report
JULIENSMITH 10/20/2017
These look doable. Report
RAZZOOZLE 8/24/2017
great workouts Report
CECELW 8/22/2017
I am a little to old for glorious glutes! But I work my butt anyway Report
These exercises look like some time I could do. I'll have to incorporate some of them in my daily routine. Report
FRANKSTRINNGALL
I Love To Read About Exercise. Report
I can barely hear music; can not hear speakers at all! Report
OMG! I had volume at max & couldn't hear even half the Core Fusion chatter. I won't bother with them again! Report
ADATANZO
I only have one leg, so I need chair exercise Report
 
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