To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.Now the exercises listed above aren?t the only strength moves for the glutes, but we often forget that there are cardio activities that will also engage the backside.Hiking is one of those activities and it also burns tons of calories because you?re typically going up steep mountains and maybe even getting into thin air, which requires lots of energy. Also, walking up an incline automatically gets your glutes more involved and, if you?re wearing a backpack, you?re really getting a workout. Plus, you get to see nature at its best. A 140-lb person burns about 390 calories in about an hour.Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. On a stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at 100-110 RPM for a calorie-blasting 30 minute workout. You can also try Spinning at the gym or riding outside. Increase your resistance and stand up to really work your glutes. A 140-lb person burns 335 calories in 45 minutes.
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