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Tone your tush with Portia Page
by Portia Page, Pilates and Barre teacher trainer and ToeSox Influencer Everyone - male and female - wants to have a great derriere. It’s one of the most common requests asked of group exercise instructors, personal trainers and Pilates/yoga gurus everywhere:
How can I strengthen my butt?
What exercises work my glutes?
How can I shape my backside?While having a nice looking ‘rear’ is a great asset – functionally, having a strong backside is just as important for everyday activities, such as walking. Mobility requires strength, balance and power in the entire lower body, and athletic activities and sports require explosive and propulsive power, as well as agile lateral movements. Even standing, while seemingly simple, requires balanced muscle development of the legs because our legs are the foundation for the pelvis and the spine.
“If you don’t squeeze it, no one else will”While the exercises below target the glutes, they are also useful for creating efficient muscular balance, power and strength in the entire lower body. The exercises also require mindful movement, focus and concentration – bringing awareness to the entire body.
What you need:
- Barre socks
- Barre (if you’re doing these moves at home, try using a waist-high countertop, tabletop or even a chair)
Tush Toning Exercises:
- Circles (both directions)
- Face the ‘barre’, hands waist level
- Feet under hips in parallel or turned out
- Tip from your hips to bring the torso to a 45-degree angle
- Extend 1 leg back with the leg straight
- Lift and lower the extended leg. Practice a small range of motion, about 3-6 inches only
- Make a small circular motion with the leg in both directions
- Do 8-10 reps of each exercise, on each leg
Things to remember:
- Make sure the movement comes from the glutes and hamstrings versus the lower back or trunk
- Keep the abdominals drawing in and supporting lower back
- Keep the chest lifted and open
- Hands remain light on the barre