How to Get the Best Butt and Glutes

Sarah: Hey guys, welcome back to diet.com video, I am Sarah your host and I am with Stephen Cabral, our Body Transformation Expert and today I have come to Stephen to find out what the best move is to actually tone my glutes or my butt I guess. And I personally like to feel the burn. So what is the best move?

Stephen Cabral: Well one of the best moves definitely to feel the burn, feel those glute muscles activated and is the Bird Dog or Quadruped Pose. We are going to get ready for the Bird Dog. So we are getting to a quadruped pose, which is all fours. Hands are directly below your shoulders and knees are directly below your hips, very important to line up correctly and your back is flat. So we don't want you up high or down low with the actual waist and core. So we keep the core muscles engaged and now what we want you to do is to raise your right arm and your left leg at the same time. So you activate and squeeze the glute.

If you are thinking about squeezing your glute, this isn't going to be a great glute exercise. So we need to activate, then come down slowly and we are going to alternate sides. So now right leg up, squeeze the glute, lift the shoulder, squeezing, activating the right glute, coming back down slowly, so just hold lot of second at the top. I say hold for as long as you need to until you feel stable and then come back down slowly.

What we can do is make it a little more difficult. So Sarah is going to try to raise her right arm and right leg at the same time. Good and then come back down, that's pretty good, nice job! Very difficult exercise and this one is not easy and then you come back down slow. So you try not to tilt your hips one or the other or shoulders. You stay nice and leveled and you lift your arm and leg on the same side at the same time and that's it. Fantastic job today.

Sarah: And hopefully you guys enjoyed this video and we will see you next time.


Transcription by: Scribe4you Transcription Services