The holidays are a time for all things bright and beautiful, even gorgeous bums. I’m thinking about yours and mine! LOL! Jokes aside, I think a trained and perky bum is everyone’s most stunning decoration and here’s what I am going to be doing to keep mine tight over the holidays.
I have done these moves to build a bum where there wasn’t one – mine was a curve lacking wasteland. With a bit of sweat in the gym, I have built an acceptable if not pretty good one. PS. My mom had no butt either. Had to build it.
Get in the gym and give it everything you’ve got!
YOUR GLUTE CIRCUIT
1. Flat Bench Single Leg Lying Leg Raise with ankle weights
Place a flat bench against a wall, or somewhere where it won’t move.
Lie on your back on the floor perpendicular and near to the flat bench.
Attach a soft ankle weight to each ankle.
Place one foot on the edge of the bench – this will be the working leg.
The other leg is straight out in front of you.
Engage core, and keeping hands on the floor by your sides, lift your hips while squeezing your glutes and raise your hips as high as you can. Hold and then lower.
Repeat for 10 – 15 reps and 3 sets per leg
NB: to get the most out of this exercise, drive through the lift with the working leg, through your heel and really squeeze the buttocks during the lift.
Make it harder: hold at the top of the raise for 15 little pulses.
2. Wide Stance Sumo Squat with Dumbbell
Since many of us don’t have access to a gym I am recommending this squat exercise for glute training because you don’t need heavy equipment, just a dumbbell (moderate weight).
Select a good weight – at least 35 pounds – dumbbell. You only need one.
Stand with your feet comfortably far apart and toes pointing out.
Grasp the dumbbell with both hands and have it in front of you, hanging between your legs.
Engage core – your core works all the time even when you aren’t directly training it.
Keep your upper body upright and tight.
Inhale deeply and slowly sink down with the dumbbell held in both hands between your knees. Don’t rest your forearms on your quads.
Hold and squeeze glutes, exhale and then rise up.
Repeat for 10 reps and 5 sets
NB: the value of the exercise is improved when you drive through your heels and concentrate on the glute squeeze all the way. Keep your knees in line with your toes in the squat position.
3. Supine Butt Bridge
Lie on the floor with your legs hip width apart and drawn towards your body. Hands are by your sides, palms down.
Engage core and contract glutes.
Slowly raise hips as high as possible. Hold the squeeze at the top of the move.
Then exhale, lower and repeat. This is a fully extended hip raise.
After you have performed 10 full range repetitions, remain at the top of the hip raise, keeping glutes contracted, and perform 10 little pulses, then return to performing 10 full range lifts, so you have done a total of 30 butt squeeze movements.
Perform 3 sets of 30 reps per leg (10 full range lifts, 10 pulses, 10 full range lifts with no rest in between)
4. Supine Butt Bridge with Weight
Repeat the above exercise but add a weight plate by placing an appropriate weight on your abdomen. Perform the same movements as above.
Perform 3 sets of 30 reps per leg (10 full range lifts, 10 pulses, 10 full range lifts with no rest in between)
5. Lunges
Stand erect with feet together. Step forward with your left foot and sink to the floor so that your right knee is almost touching the floor. Return to start upright position and continue to work each leg alternating the lunging action. Keep lunging knee tracking over toes not to one side or the other.
Perform 5 sets of 10 reps per leg
NB: lunges work the glutes only if you concentrate on the squeeze.
6. Kneeling cable kickback
Attach a low cable ankle strap to your right leg. Set the cable to it’s lowest position. With the end of a flat bench facing the weight stack, kneel on the bench with your left leg. Keeping the right leg straight and free of the bench kick backwards taking the leg to its’ fullest range of movement. Lower and repeat. Work the left leg in a similar manner.
Perform 5 sets of 8 – 10 reps
NB: do not overly swing the leg. This cheats the movement and does not adequately stress glute muscles.
7. Standing cable kickback
Stand facing the cable machine with a low cable attachment strapped to your right ankle. You may lean forward to grasp an upright to help maintain your balance. Kick the right foot backwards through its’ entire range of movement. Lower and repeat. Work left leg in a similar manner.
Perform 8 – 10 reps for 5 sets
Click here for my #12daysofgiving Glute Circ-Out workout playlist!
i’m always looking for great glute exercises i can do at home. thank you!
i am inspired! I desire to have a little “junk in the trunk!”
Just what I need to start the New Year – I have to look good for my youngest daughter’s wedding in September!
So excited to see what Tosca has put together – physically and mentally needing this more now than ever before!
I’m very excited! I really need this!
I need this program so bad! I have used Clean Eating before to lose a lot of weight and feel great, but then I slacked off and returned to my poor habits and sluggish ways. I went from kickboxing 3 times a week to doing absolutely nothing for an entire year! I am so tired of being tired. I am so ready for this!
I am so excited!! I have been following you for years and cant wait for this new plan to be available. I am down 74lb and I have 40 to go. Your magazine has been my motivation for years
I am in looking forward to a better me in 2015. Thank you Tosca for all the information you have given out about Clean Eating and moving more.
So excited for your new book! What a great way to get things started in 2015.
I am so excited to re-begin this program. It was absolutely one of the best I have ever followed, and honestly can not wait to commit to the clean eating lifestyle again!!
At 52′ and having previously enjoyed a part-time career as a fitness professional, I understand the need to commit to a program. Unfortunately, life has gotten in the way over the last three years – with my going back to school and starting a new career as an early childhood educator which pretty much leaves me EXHAUSTED at the end of the day. I know, however, that if I COMMIT for just one month, I will be reminded as to how eating clean and exercising regularly energizes me and I will be back on the road to being the best me I can be.
Looking forward to it!
Can’t wait! Looking forward to the challenge!
Looking forward to your new book. Need a jumpstart for 2015.
I have all your books. I hope I win! I so need this challenge!
I hope I win. I need some structure on getting fit.
thank you Tosca!
I am ready to commit! Can’t wait!
Can’t wait! Looks like a winning event!
Awesome! Can’t wait to get moving!
I would LOVE to do this program with Tosca! I’ve been looking for something like this forever but the programs always seem to fall outside of my budget and it’s about time I commit to something! Eeee so excited!! 🙂
I would love to commit to this program!! Always love following Tosca and was fortunate enough to workout alongside her a few months ago at Hybrid Fitness 🙂
You are a true inspiration. thank you for changing lives, including mine! You make me look forward to workouts!
Thanks. Looks like a great workout.
Thanks!
I’m in
Thanks for the great workout ideas! I love that you give step by step instructions for those of us who don’t know their way around a gym quite as well… yet. 🙂
Thanks Tosca!
would love to win the new exercise/eating program to help start my year lean and healthy!
I’m in!
Looks like a solid workout! Can’t wait to give it a go!
I’m a big fan since I discovered Tosca back in 2011. I’m ready to follow and dig deep/ commit
I’m ready to follow through and get fit!
love the eat clean program!
Looking forward to it!
Great work out, !
I own every book Tosca has written, Eating Clean works!
I love following Tosca Reno
Great giveaway and great workout! I would love to win. I need the accountability and the structure that comes from a great plan!
Wow. Just joined the gym in November. Making improvements but I need a plan to kick my glutes! The above looks awesome! Ready for a. Challenge!
Been following you for years. Xo
Your posts are a great source of inspiration. I changed to clean eating a few years back thanks to your guidance and have truly changed my life for the better.
This program seems to be amazing
Hoping to win to shed my baby weight!!! Love your work Tosca!!
Love you Tosca. Hoping to be a big winner (or maybe I should say “small”)
I’m really looking forward to reading and using this program. I’m most excited about the fact that it’s written by a woman over the age of fifty who knows the many challenges that a female body can face and who has overcome them!
This has been a long time coming!
Thank you!
What would you use as an alternate for cable kickbacks for those of us working out at home with dumbbells, medicine balls, etc.?
Excited! Ready to commit to my own health and happiness
I’m READY!
Fun! You are an inspiration
Your book “your best body now” has been such an inspiration to me!! I felt like we were walking in the same shoes! I was still carrying baby weight and buried under household chores and miserable. Your woes picked me up and got me in the gym! I’m doing ok but could use a big boost! Looking forward to trying your program!
With a houseful of cookies and goodies….I’ve managed to quit smoking and gain 25 pounds. My goal is to be fit and healthy by my 60th birthday this summer. This will surely by the gift I’ve needed to finally feel accomplished.
Look forward to your new book. I have all of your books and can’t wait to get this one!
Tired of being tired and overweight, would really like some help
Nutrition is the hard part!
I could really use this as a guide to start my health and fitness journey and stay in it in 2015
would LOVE to win!!!
i have several of your books and love your programs! Would love to win this new one for the new year!!
thanks for including “gymless” moves 😉
Love it ! cant wait to give it a try !!
I would love to win. Start the new year off the right way..
Oohhh how much I would want that…I can’t even describe. The bad part being I’m Germany is, that I basically can’t get the benefits of your northern American fans. …I would love to get picked, so I can win not just the give away but also sooo much more knowledge on spreading the word about eating clean and your life changing methods!
I so need this. I really, really do. I trust Tosca and I know that she can help me.
I am ready for the challenge.
This looks like a great workout! Think I’ll try it out later today!
We all have lost so much weight and gained a lot of knowledge along the way because of Tosca. We all appreciate all you done for men and families but especially women.Your can do attitude has empowered me to start me new quest again.
Just finished doing this glute routine! Thank you Tosca!
I’m 52 and have gained 13lbs in 1 1/2years from stress eating. I’ve followed you for 10years now, have all your books and lost the weight using your program once. I can do it again!!
I would be SO grateful to be a winner of this program! I am 61 years old, and have struggled most of my life with my weight. I recently lost 25 lbs. by following Tosca’s eat clean guidelines, but I have stalled. I view Tosca as my personal motivator, and I know that her new program is going to be the answer to my prayers. I want to finally get healthy so I can live the rest of my life to the fullest!!! Thank you for this opportunity Tosca!!
~Shirley
I love these types of programs – count me in!! 🙂
So excited about this program! I have all of your books and love your realness!
Workout looks awesome! Would love to win the 4 week plan!!! Love all the Eat Clean Books.
I am so looking forward to the plan.
i am looking forward to this! It’s time to get back on track, this looks like just what I need to guide me and help me get me back.
Count me in! I need a kick in the pants!
I cannot wait for this program! Having 2 kids in 16 months and working full-time, this is exactly what I need for ME! Which of course, in turn trickles down to my family!
So excited!
I so need this. I’m too distracted and and overwhelmed and depressed to push myself and take control. I need a to be told what to do and when to do it!
I am so excited about your new program in Jan!
This is amazing!!
Great info.
Great new workout ideas for a New Year!
Thx for the great workouts!!
awesome!,, Solid great advice from one of the best!
Yes I want thus because I want to be fit and fabulous for my 50th birthday! !
Thanks for all the advice and motivation to empower women to take control of their health and wellness. You’re an inspirational role model. Keep up the good work!
I need something like this! Gained 20 pounds in one year because of peri menopause and I work out at least 4 days a week! Nothing is working! Think this is exactly what I need!
I really need this! I am trying to lose weight and get my body healthy so in 2015 my husband and I can start having kids and start our family. I am very committed to a lifestyle change for this and many years to come.
Bulding momentum as i get closer to 40! Ty for ur inspiration Tosca
Looks like just what I need to get my perky butt back after baby! Perfect!
You would make one overweight tired mom happier if I get chance to get this program and start doing it in a new year. Thank you very much. Good luck with the program to lucky winners. 🙂
Would love to start my New Year with you!
I just started back to the gym two weeks ago. Can hardly wait to try.
Your new fitness and nutrition program sounds great!
This looks amazing! Cant wait
Thank you for the chance to win the opportunity to do this 4 week program.
Tosca – thank you for all that you do. This sounds like an amazing opportunity for the winners. All the best this Holiday Season – we’re gonna need all the help we can get in the New Year!
I lost 60lbs this year… I about 1/2 way there… I want to lose the last 1/2 by eating clean!
i am in !! would Love to win !!! Want to make a lasting change starting the new year Happy Christmas and New Year <3
I entered Tosca’s 12 day’s of giving program!
Joyous Christm-ass everybody!
Looks intense – but I bet it works!!!
this would be great to win and proudly show you the results at the Arnold!
This is a wild workout!
Would love love love to try your new program and get back in track after having my baby.
Thank you for the opportunities
Love you Tosca Reno! Thank you for such a great contest!
This looks awesome!! So excited!
I always look forward to your workouts and recipes!
YES YES YES I can’t wait!!!
Can’t wait to try it! Lean and mean in 2015!!!
Been struggling all year, I really need this, looks awesome.
looking forward to a new challenge. Come on January 12th!!!
I have been following you since I saw you at Hybrid’s Women’s Empowerment group! Loved your spirit!
excited!! Just what I need, I have been on my journey to better health for the last 2 year, lost inches, but not so much weight, would love to use your 4 week program to complete(and continue) my journey. Thinking competition my be in my future
Thank you for your inspiration
Looks great, going to try this out!!!
Thanks for the inspiration!
I lost 93 pounds in 2012. Since then, I’ve gained almost all of it back. The stress of Nursing School put me over the edge and I ate my way through. I finally graduated this December and I am so ready to get that weight back off and more! Tosca has been an inspiration through my entire journey.
This is so awesome. I love everything you do.
i AM so very excited to participate in this program. I lost 30 pounds last year but have gotten off course and gained back 6 pounds. I truly believe this plan will get me steered back to the right direction. Tosca has always been my chosen fitness role model because she started a little later in life. She inspires and has shown that it’s never too late to reclaim your health and fitness. Thank You Tosca!!!
What a fantastic opportunity you’re providing! Thanks for all that you do Tosca!!!
I’m so excited about the new program! I’ve been following Tosca for a few years now and she’s one of the best!
Looks great!
Hey Tosca! Merry Christmas and a Happy new Year to you and your family!
As a 44 year old Mu of 4 children, I am excited to get some ‘me’ time and follow your 4 week plan to improve my confidence, body shape, general fitness and eating habits. I hope to pass this on to my children too and get them involved! WooHoo! Thank you x
Would love this to kick off my new year resolution!
This would be so awesome. I am so excited. Definitely going to do this. I need the jumpstart. Thanks Tosca.
Yes, need a life change!!!!
I need this to help reveal the real me from under this shell of fat … basically I have to stop hiding. No more ‘invisible’!!
I’m really looking forward to your new program. Ready to give it all I’ve got. Workout above looks amazing!
cant wait to try the new program
What a wonderful way to start the new year with you, Tosca!! 🙂 Merry Christmas and Happy New Year of Beginnings!! 🙂
I can’t wait to try this workout!
Need this program to help me get back into workout and healthy eating! Pick me for a freebie!
Would absolutely love to win this program to help me become the best possible me. It would be just in time for my 50th birthday too!
this looks like a good workout
Can’t wait to jumpstart the new year with this program!
I need this!
I’m looking forward to starting the new year with a new workout commitment! I hope I win!
Looking forward to getting back on the fitness bandwagon! This past year has been a whirlwind and I’m ready for some stability!!
I would really enjoy your new workout…..
Finally! Been hoping you would create a fitness program someday!
I can not wait for your new book, I accept the challange already 🙂
Love this lifestyle and need to regroup on Dec 26th!!
I’m looking forward to getting back into some more structured exercise and good eating habits in the new year. Last year I committed to doing some good and managed to drop 35 pounds which is half of my goal. 2015 is my year to finish up!!
Would love to win this workout plan and eating guide to keep me going in the new year.
This sounds so great! Can’t wait to start!
Can’t wait to try this. I’ve been a fan for years. Hope to win this this prize, it will be great for the new year.
I love Tosca and I’m looking forward to this wonderful new book/ plan to help keep me motivated.
Going to be trying this today!
Thanks for thinking of our bums! 😉
Looks like a good workout!