This workout via Sharon Tanenbaum for Real Simple provides the following six quick exercises you can do at home. This exercise routine, which targets the gluteal muscles, takes only fifteen minutes to complete. Make sure to repeat each move between four and eight times each, and go through the entire routine twice for a full workout.

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)
• Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/

Move 1: Full-Leg Contraction

Begin in a wide squat. Push off the ball of your right foot and squeeze and contract your entire leg and gluteal (rear end) region. Hold for four seconds. Repeat on the left side.

Move 2: Glute Squeeze

Stand with your legs shoulder-width apart. Squeeze your glutes as tightly as you can for four seconds.

Move 3: Hamstring Curl

Stand next to a wall or chair and rest one hand on it for support, if needed. Lift your right foot toward your rear for a hamstring curl. Hold the contraction for four seconds. Repeat on the left side.

Move 4: Standing Abduction

Start with your legs shoulder-width apart. Lift your right leg behind you at a 45-degree angle about six inches off the floor and point your toe. Squeeze your glutes for four seconds. Repeat on the left side.

Move 5: Standing Adduction

With feet shoulder-width apart, raise your right leg to a 45-degree angle. Cross it in front of your body and point your toe. Hold for four seconds. Repeat on the left side.

Move 6: Seating Abduction and Adduction

Sit in a chair with your feet on the floor. Make a fist with both hands and place them between your legs. Resisting with your fists, squeeze your legs inward for four seconds. Next, move your hands to the outsides of your thighs. Push your legs outward, using your hands as resistance. Hold for four seconds.

 

You will certainly feel the burn after this workout, but you will also enjoy the benefits of having tighter, toned glutes!

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)