{"id":6805,"date":"2015-09-03T20:59:32","date_gmt":"2015-09-04T00:59:32","guid":{"rendered":"http:\/\/fatlossaccelerators.com\/site\/?p=6805"},"modified":"2017-02-06T21:53:37","modified_gmt":"2017-02-07T02:53:37","slug":"7-moves-for-a-shapelier-backside","status":"publish","type":"post","link":"http:\/\/fatlossaccelerators.com\/site\/7-moves-for-a-shapelier-backside\/","title":{"rendered":"7 Moves For A Shapelier Backside"},"content":{"rendered":"

If you\u2019re looking to tone and tighten your backside\u2026<\/p>\n

\u2026then today I\u2019ve got 7 easy exercises to help get that shapely, sculpted look.<\/p>\n

You see, not everyone was genetically blessed with a round, shapely backside like Jessica Biel\u2026 but that doesn\u2019t mean you can\u2019t get the same sexy shape!<\/p>\n

\"butt<\/p>\n

But forget doing endless squats and lunges. After all\u2026<\/p>\n

Using my simple three step formula, you can hit every muscle group and tighten your backside with my sequence of targeted exercises. I\u2019ll show you exactly how at the end of this article.<\/p>\n

Activate \u2013 Strengthen \u2013 Fatigue<\/strong><\/h3>\n

Why is this so effective?<\/p>\n

Without activation, you simply cannot strengthen a muscle to it\u2019s full potential. By performing a simple activation exercise, you\u2019re getting more nerves firing to the muscle. And the more nerves firing \u2013 the more muscle activation. Boom!<\/p>\n

Simple, right?<\/p>\n

That\u2019s why so many people struggle to get a firm, toned backside.<\/p>\n

They spend all day sitting (like 8-12 hours) \u2013 which by the way, is no good for shaping your backside\u2026 In fact, it instantly switches your glute muscles off and tightens your hip flexors\u2026<\/p>\n

Even worse, most people only do squats and lunges for hundreds and hundred of reps which only make this imbalance worse\u2026<\/p>\n

So if you want to effectively work your glutes, you need to get those muscles activated and firing first. And work all three major gluteal muscles (gluteus maximus, gluteus medius, gluteus minimus), not just squats and lunges.<\/p>\n

Now we\u2019ve got that out of the way, here are 7 exercises you can use to shape and tone your backside in half the time\u2026<\/p>\n

1. Glute Bridge March<\/h2>\n

This is hands down the best way to get your glute muscles firing. I recommend you do this exercise (or a variation of it) as part of your warm up for every single workout. Not just on your leg day. Why?<\/p>\n

This movement is the opposite of what you\u2019re doing while sitting at your desk all day. And it \u201cwakes up\u201d the muscles in your backside.<\/p>\n

Too easy? Try weighted hip thrusters. Place your upper back on a bench, a barbell across your hips and do a glute bridge. See, it\u2019s fun right?!<\/p>\n

2. Kettlebell Swing<\/h2>\n

If you asked me to pick just one sexy butt building exercise that burns fat at the same time \u2013 this would be it!<\/p>\n

Why?<\/p>\n

While it\u2019s a super efficient total body exercise that speeds up fat burning and improves your aerobic conditioning, the powerhouse behind the move is your glute and hamstrings (posterior chain). Again, it\u2019s the opposite movement to sitting all day at your desk.<\/p>\n

Problem is, most people struggle to nail down the correct technique. And end up with a sore back.<\/p>\n

If you make sure you activate your glutes first with a glute bridge\u2026 you\u2019ll find it easier to initiate the movement and power from your hips and glutes.<\/p>\n

Plus, you can practice the HardStyle plank to activate your lats (big powerful muscle in your lower back).<\/p>\n

Here\u2019s how to do the Kettlbell Swing for a shapelier backside… (Click the image to enlarge it!)<\/p>\n

\"KB<\/p>\n

3. Lateral Lunge on Sliders (or Towel)<\/h2>\n

Forget the inner\/outer thigh machine at the gym\u2026 while this exercise is simple, here\u2019s a warning \u2013 you\u2019ll feel it tomorrow.<\/p>\n

The best part? You hit every muscle in your lower body…<\/p>\n

But why use sliders or a towel? Great question!<\/p>\n

You increase the tension in the muscles of both legs\u2026 so you\u2019ll get faster, sexy results. Just try it ok\u2026 you\u2019ll see what I\u2019m talking about!<\/p>\n

4. Romanian Deadlift (RDL)<\/h2>\n

Sounds scary, right? No need to be afraid, ok. \ud83d\ude09<\/p>\n

Why do I prefer the RDL over all the possible deadlifitng variations that train the same hip hinge movement pattern?<\/p>\n

Simple. It works your glutes and hamstrings more than a traditional Deadlift, because your quads don’t contribute as much. You\u2019ll also improve your hip hinge movement pattern \u2013 which is very important for everyone to master!<\/p>\n

But be careful not to round your lower back. It\u2019s the most common mistake I see peeps make\u2026 and there\u2019s no need to bend all the way down until the weight touches the ground. That\u2019s a huge no-no!<\/p>\n

5. Single Leg RDL to Curtsy Squat<\/h2>\n

You know I\u2019m a huge fan of the curtsy squat, and I\u2019ve raved on about it at length in this previous post.<\/span><\/a><\/span><\/strong><\/p>\n

But what\u2019s even better you ask?<\/p>\n

This hybrid exercise I created! (that\u2019s why you won\u2019t find it in any magazine\u2026 yet!)<\/p>\n

Here\u2019s why it rocks:<\/p>\n

This move not only targets all three muscles in your glutes, hamstrings and abs (indirectly) it\u2019s great for challenging single leg and hip stability \u2013 perfect if you\u2019re a runner.<\/p>\n

And by doing the Single Leg RDL first, you\u2019re pre-exhausting your glute maximus and hamstring\u2026 so when you immediately follow up with the curtsy squat, you\u2019ll have greater engagement of your glute medius (outer glute muscle)<\/p>\n

Remember, it\u2019s all about quality of the movement. Don\u2019t rush the reps. Take your time, and focus on squeezing the muscles you\u2019re working.<\/p>\n

6. Pistol Squats (Single Leg Squats)<\/h2>\n

It\u2019s considered the ultimate lower body exercise that hits every muscle fiber in your legs\u2026<\/p>\n

And maybe that\u2019s one reason this exercise is not as popular as it should be: it\u2019s just plain tough.<\/p>\n

If you can\u2019t do a full bodyweight pistol squat just yet, regress the move by using a TRX or suspension trainer. Or you can try using a box or bench for guidance. Take a look at this video demo here <\/span><\/a><\/span><\/strong>for help with correct form.<\/p>\n

7. Step Ups<\/h2>\n

This is a simple exercise \u2013 but one of the best for getting a sexy backside. And the higher the step, the greater glute activation you\u2019ll get.<\/p>\n

You may have seen plenty of variations, so here\u2019s how to do it and get the most bang for your buck:<\/p>\n

Grab a pair of dumbbells and hold them at arm\u2019s length at your sides. Stand in front of a bench or step and place your left foot firmly on the step, high enough that your knee is bent 90 degrees.<\/p>\n

(A) Drive your weight through your right heel as you step up \u2013 and make sure squeeze your butt extra hard to maximize the muscle involvement. Push your body up until your right leg is straight and you\u2019re standing on one leg on the bench, keeping your left foot off the step.<\/p>\n

Note: You shouldn\u2019t feel pain in your knees. If you do, check you\u2019re not driving weight through your toes. And concentrate on stepping straight up \u2013 not up and forward. The way I like to think of it? Imagine you\u2019re in an elevator, not an escalator.<\/p>\n

(B) Lower down until your left foot lightly touches the floor. Keep your right leg on the step the entire time \u2013 and keep the muscles engaged. You\u2019ll feel burning in your butt and thighs\u2026 and that just means you\u2019re doing it right! \ud83d\ude09 Do 8-12 reps on each leg.<\/p>\n

As a sexy bonus, this move will help you climb stairs like a ninja \ud83d\ude09<\/p>\n

There we have it! The top 7 moves for a shapelier backside…<\/p>\n

Now I bet you\u2019re wondering how many reps\/sets for each move\u2026 good question!<\/p>\n

How to Use my 3-Step Formula to Tone and Tighten Your Backside<\/h2>\n

Here\u2019s a sample workout you can try…<\/p>\n

(A) Activation:<\/strong><\/p>\n

Glute Bridge Variation x 15-20 reps<\/p>\n

(B) Strengthen:<\/strong><\/p>\n

Single Leg Squat or Single Leg RDL to Curtsy Squat x 8-10 reps each leg<\/p>\n

(C) Fatigue:<\/strong><\/p>\n

Kettlebell Swing or Step Ups x 30-45 seconds.<\/p>\n

No rest between the moves. Repeat the circuit for 3 rounds total<\/p>\n

Add this simple targeted circuit into your program 2-3 times per week to tone and tighten up your backside.<\/p>\n

Speaking of exercise routines, if you’d like a step-by-step\u00a0program to tighten and tone your backside without lifting a single weight, then check out the 14 Day Better Butt Challenge\u00a0at this link here:<\/p>\n

==> Take the 14 Day Better Butt Challenge<\/span><\/a><\/strong><\/p>\n

Your Coach,<\/p>\n

 <\/p>\n

Kate Vidulich<\/p>\n

Exercise Physiologist<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

If you\u2019re looking to tone and tighten your backside\u2026 \u2026then today I\u2019ve got 7 easy exercises to help get that shapely, sculpted look. You see, not everyone was genetically blessed<\/p>\n","protected":false},"author":1,"featured_media":6812,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[309,502],"tags":[732,733,734],"class_list":["post-6805","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-accelerators","category-butt-exercises","tag-7-moves-for-a-shapelier-backside","tag-best-butt-exercises","tag-best-butt-exercises-for-women"],"aioseo_notices":[],"yoast_head":"\n7 Moves For A Shapelier Backside<\/title>\n<meta name=\"description\" content=\"Discover the best 7 exercises for a shapelier backside\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/fatlossaccelerators.com\/site\/7-moves-for-a-shapelier-backside\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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