Brad BridgeHere are some exercises to add to your routine to tone your backside into buns of steel. Add these moves three days a week to your regular routine for optimal results. Do one set of each exercise before moving to the next. Go through the circuit a total of four times.

 

Glute Bridge:

Lie on your back, knees bent, feet flat on the floor and hip width apart. With your arms down by your sides, brace your abdominals, tighten your glutes and lift your hips off the floor toward the ceiling. Pause and hold at the top for five seconds then lower back down to the start. Make sure to keep your knees in line so they do not move wider or closer together during the exercise. Do 15 reps. When that is easy progress to single leg bridges.

 

Squat Jumps:

Stand with your feet parallel and hip width apart. Keeping the weight in your heels, back flat, and hips back squat down approximately 45 – 90 degrees. Explode off the floor and jump as high vertically as possible. Land back in the squat position. Repeat 15 times.

 

Single Leg Dead Lift:

Stand on your left foot. Lift your right foot behind you and bend forward at the hips. Lower your body until you create a “T” position. Pause then push back to the starting position. Be sure to squeeze your glutes and engage your core throughout the movement to prevent back pain. Perform ten in a row on each leg. Progress by adding dumbbells to the exercise.

 

Fire Hydrants:

This exercise gets its name from mimicking the position of a dog marking his territory on a fire hydrant. Start on all fours with your hands shoulder width apart on the floor and a straight line from your neck down your spine. Keep your right knee bent as you lift it off the floor to the side away from your body. Pause at the top then lower back to the start. Do a total of 30 on that side and then switch legs. Your leg should be the only part moving during the exercise; the rest of your body should remain still.