6 exercises to lift your glutes

Flat glutes, saggy or drooping… Not exactly the look you were hoping for! If you dream of a rounder, perkier bottom, the good news is that exercise can help. Here are 6 moves to lift even the most stubborn glutes and raise the gluteal fold.

Exercise n^o1: Squats

The timeless squats are back! No surprise there — it’s the ultimate move for lifting drooping glutes…

• Stand with your feet hip-width apart, back straight, and hands clasped together in front of you.
• On the inhale, bend your knees and push your hips back slightly, as if you were about to sit down.
• On the exhale, rise back up, keeping your back straight throughout.

Complete a set of 10 to 15 squats, and aim for 2 to 3 sets in your workout routine for a rounder bottom and firmer thighs.

Exercise n^o2: Bridge with ball

A strength-training exercise that engages the abs, hips and glutes.

• Lie on your back with your head, shoulders and spine firmly grounded.
• Bend your knees and place a fitness ball under your feet, or simply elevate your feet slightly using whatever equipment you have to hand.
• On the inhale, lift your hips off the floor. Your thighs, glutes and abs should do the work of raising your body while you keep everything aligned.
• Hold the position for a moment, then lower back down.
• Repeat 10 to 15 times.

Exercise n^o3: Bridge with leg raise

A variation on the bridge to take your results even further.

• Start in the basic bridge position, but with both feet flat on the floor.
• On the inhale, lift your hips by pressing through your thighs, abs and glutes.
• Once your hips are raised and pointing upward, extend your right leg straight — either in line with your body or slightly higher if you feel comfortable.
• Hold the position for a moment, then lower back down slowly.
• Repeat the movement 4 times, then switch legs.

2 to 3 sets of 10 bridges (with 5 leg raises on each side) will leave your body more toned and sculpted, with a visibly lifted gluteal fold.

Exercise n^o4: Donkey kick

Another fitness staple — the Donkey Kick! A fantastic exercise for lifting the glutes and working the hamstrings.

• Get on all fours with your knees and forearms on the floor. Keep your back flat and your weight evenly distributed.
• On the inhale, kick one leg back with the knee bent. Your thigh should be parallel to the floor, your knee bent at a right angle.
• Return to the starting position.
• Repeat 10 times, then switch legs.

2 to 3 sets of 20 kicks is the foolproof method for lifting your glutes and achieving the bottom of your dreams !

Exercise n^o5: Plank with leg raise

An active core exercise , made even more effective with a resistance band.

• Face down, hold yourself up on your hands with arms extended and toes on the floor.
• If you have a resistance band, loop it around your ankles.
• On the inhale, raise one leg.
• Lower it back down and repeat the raise 4 more times.
• Then switch legs.

Tough, isn’t it? But incredibly effective for lifting the gluteal fold and achieving a beautiful, rounded bottom! Add 2 to 3 sets of 10 raises to your routine.

Exercise n^o6: Lunges

We finish with lunges… Because when it comes to lifting your glutes, nothing beats them!

• Stand with your feet shoulder-width apart, arms at your sides.
• On the inhale, step one foot forward while the other leg extends behind you.
• Lower as far as you can: shift your weight forward, keep your back straight and your head aligned, with your front leg bent so the thigh is parallel to the floor. At the back, the leg is also bent, the thigh perpendicular to the floor and the heel lifted.
• On the exhale, push back up. The drive comes from the front leg.
• Repeat 4 more times, then switch legs.

2 to 3 sets of 10 lunges per session and you’ll really feel the burn — but it’s all for a good cause!