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Get Those Glutei

Who doesn’t want a shapely booty? As a trainer and instructor, it’s the #1 body part that people ask me about. How do I get tighter? More lifted? More shapely?

Hands down my favorite tool available to work that “behind” is the BOSU® Balance Trainer. 

And let’s not forget – your exercise regimen is not just about physique, or how you look in the mirror. It’s about being fit, healthy, and functional in your daily life. Your glutes play a major role in the support of the hips, back, core and total lower body.

So, let’s get shapely AND healthy!

Grab your BOSU® Balance Trainer, a light hand weight and let’s get started! If you don’t have a hand weight, substitute with a large can of soup from your pantry … or you can go without any weight at all. It’s your choice!

Here are five glute-focused exercises for a great 30-minute workout.

 

Overhead Push

Start in a kneeling position on the floor, booty on your feet, holding your BOSU® Balance Trainer in front of you with dome side out. Tighten your glutes and slowly rise up onto your knees, pushing the BOSU®  Balance Trainer over your head. Reverse the movement back to the starting position. Do this ten times.

 

Nose Drops

Start in a tabletop position, hands on either side of BOSU® Balance Trainer, dome side on the floor. Lift and straighten your right leg out behind you. Holding this position with your lower body, bend elbows and slowly lower your face toward the BOSU® Balance Trainer. Rise back to starting position. Do this five times on each side, taking your time, and focusing on holding your glutes strong and tight throughout the full movement

 

Knee Unders

Start with the dome of the on the floor, hands on top of the flat side, booty in the air and legs straight. Lift your right leg up and back, keeping it straight, then slowly bend at the knee and bring your knee underneath your body toward your left elbow. Return back to the starting position. Do this five times on each side.

 

Knee Touch

Start with the BOSU® Balance Trainer on the floor to the side of you, dome side up, left hand on in the center of the dome, right arm straight up and right leg out to the side, foot on the floor. Slowly bend and raise your right knee, lower your right elbow, and “touch” them together. Return to starting position. Do this ten times on each side. 

 

Knee Drops

Start facing away from the BOSU® Balance Trainer, left toe behind you on the center of the dome, holding a weight between your hands at your chest. Slowly lower your knee to the floor and rise back up. Do this five times on each side. 

 

Rest for three minutes and run through the full routine again from the top!


Amina Daniels is a high energy fitness professional, who champions her Detroit based cycle studio, Live Cycle Delight and Yoga/Pilates studio LCD Hot. Amina holds fitness certifications in RYS200 from Kripalu, Group Strength, Personal Training, TRX Camps, TRX Group Fitness, TRX Rip Trainer and Indoor Cycling by Schwinn Bikes and Real Ryder.