exercises to tone up your glute?

[Bec]

just finding it really hard to lose weight and tone up the glute muscle please any excersise your have let me know

[PastaLuver14]

Here you go:

http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/14/muscle/glutes

I have done the kickback one (number 7). works great

[Tayo]

SQUATS, SQUATS, SQUATS!!

Start with 50 squats a day, then increase the number by 5 squats each day.

You'll be sore for the first few days, but it'll be so worth it! Good luck 🙂 

[TangledWood]

Glute Bridge! Can be bodyweight to start, can add weight, do elevated glute bridges...there is a whole world of variations.

Squats are awesome too, but I feel much more effort localized in my glutes with the bridges, even compared to squating with weights.

[LilBudyWizer]

Well, you can't tone fat and you can't lose fat from one specific area. Fat forms a layer over top of muscles with very little amoung the muscle fibers. When your blood sugar drops all fat cells release fat, not just those close to the working muscles. If it not fat then it's likely a body image problem and not actually flabby muscles. Looking at your profile you seem to walk quite a bit. Assuming you've been doing that for awhile then those muscles are plenty tone. Depending upon your genetics though they may be large muscles. If so then the idea it ought to be a smaller muscle is about like thinking a 240 pound body builder ought be a little skinny 150 pound guy. Not in this lifetime.

[TangledWood]

@LilBudyWizer, I completely missed the fat aspect of the OP's question! You are right, you can't spot reduce.

But depending on age, it is certainly possible that even with good muscle tone, our muscles are hidden. In my case, after shedding 80 pounds, I had flabby loose skin on my butt and belly as well as still a layer of fat. I have found that building better, bigger muscles really helps with the appearance of the loose skin. 

I am struggling to quit being concerned about a number on the scale and concentrate instead on my body fat %. "Losing weight" isn't my goal, losing body fat is.

[LilBudyWizer]

I don't know, it might not actually be building muscle mass as much as getting the muscles moving. Since it tends to be something people hide and can hide easily it's hard to say. Likely even dermatologists don't have much practical experience with it since most wouldn't see one about it.

[Cybertekkno]

Planks and squats are what I would suggest.  Planks will hit your back, abdominal and glute muscles and squats will hit your glutes.

[Sivybumbum]

As a runner/jogger myself, I will tell you that the best thing for your glutes are: walking lunges, revese lunges, SQUATS, and kickbacks. 

[Cybertekkno]

I also run....did 7 miles this afternoon and 6.5 miles yesterday  I prefer squats and planks.  That is my personsl preference.


Sent from my Verizon Wireless 4G LTE Smartphone

[JenniLacey · Accepted solution]

Losing weight and building muscle (which I assume you mean by "tone") are two entirely seperate things. You lose weight (fat) by expending more calories than you eat.

You maintain the muscle you already have by doing full body strength training while losing weight because when you lose weight, not only do you lose fat but lean muscle as well. Full body strength training will help you maintain muscle so you don't look "skinny fat" at your goal weight (high body fat percentage at a normal weight).

You build muscle (that firmness you want) by eating at a calorie surplus and strength training.

***it is possible to gain a bit of muscle while losing weight with proper diet (adequate protein), clean food and a ***challenging* ST program with heavy weights/resistance.

As long as there is fat on top of your muscles, you won't see them and you will be jiggly. Fat is jiggly, muscle is firm so attack the fat with proper diet, calorie counting and cardio. Maintain the lean muscle you have with a full body strength training program 2-3x/week. You should be reaching muscle fatigue in 8-12 reps so use a weight/resistance that is ***callenging*** and do compound exercises with heavy weights (no girly pastel Barbie weights); squats, lunges, deadlifts, bridges for glutes and all those other muscles in your lower body, pushups, bench press, overhead press, rows, dips for your upper body. Planks, crunches and back extensions for your core.

[Bec]

thanks for the suggestion!! i will be sure to do more squats and lunges and keep up with my walking and running thankyou.

[Cybertekkno]

Actually,I am not referring to toning The more muscle you have the more calories you burn.  The muscles are calorie burning machines, and the more muscle mass you have the more calories your muscles will burn. This is why trainers recommend adding weight training to ones routine instead of just doing cardio when someone is trying to lose weight. I've lost about 50 lbs. and a big part of how I have accomplished this is through adding muscle mass, eating a healthy diet, keeping a good buffer between what I eat and what I burn, and eating enough calories everyday to insure that my metabolism does not drop.  

[phiyphiy]

I think lunges and kickbacks works best. But fully agree that it's so hard trying to lose weight (fat) and gain muscles at the same time. Guess you gotta choose doing one after another. Cos to make your ass look more perky you gotta have bigger glutes which means you kinda need to eat more and create a "calorie surplus" in your diet which is the opposite of what you need to do to lose weight. 

[KarenBures]

Me too!!! I have loose skin from losing weight. Not enough I think to qualify for any skin removal (and I'm fairly sure it isn't covered by insurance anyway so who can afford that?) but just enough that I feel like my progress gets a bit hidden as well. Not totally, but I'm not sure I will ever feel comfortable in a swimsuit because while I'm no longer fat, and I have significantly more muscle, I also have loose skin. Ugh. I can't win.

[DebA]

Great job on the weight loss!  I would be interested to hear any tips on reducing the loose skin from weight loss as that is my challenge as well.  Not enough  for surgery, using lotions to keep the skin hydrated, drinking TONS of water, eating right and more excercise (full body weight lifting in combination with running and training for a half marathon).   I do love my fitbit as I am a "numbers person".  Keep up the great work everyone!

[slysam]

Glute bridges, deadlifts especially single legged deadlifts (when your strength and balance are good), kettlebell swings, split or single legged squats, single legged glute bridges. I also have good lower body (legs, hips, etc) results from ballet barre and similar type exercises. Although bodyweight only, plie's in different heights and positions seem to really hit all the muscles. My legs look best doing them though they work the glutes too. I find I consistently (in the same week) mix them with the other exercises mentioned that is effective. I like the single sided glute exercises more because I find it focusses the effort more and my weaker side needs to work hard to do it's share and the results are better symetry, it is great for improving balance and core strength as well.

[MeKi]

Try barre exercises and add up cardio on top of that. I do Pure Barre every day and maintain at least 10k of steps every day. I have been doing it since last summer and I can tell you Barre lifts, tones, and burns like no others. I'm in my late 30s with 2 young children and I have never felt so good in my life. Don't worry about the scale, the body fat % is more important, at least to me. Just make the exercises part of your daily routine, eat well, and everything else will come automatically.

[MoonDancer]

Stair lunges! Your butt will be on fire! I hit the stairs at work, taking every other step, or every third. You get cardio and strength in one. Your rack up floors like magic, also steps. Use Runtastics squat app, another great motivator!

[buggirl82]

Different variations of squats are the best for glutes, lunges also work well.  For your glutes to be active during cardio, try stair stepping or an elliptical machine they both utilize a lunge like movement using more of your upper leg and glute muscles.