Favorite Butt Glute Glutes Workout or Move Short and Long?

[topfitmama]

Originally Posted by yahoo205

Thanks for all the recs everyone. Anyone else? Really would like different routines (to work the butt in different ways including gluteus medius and gluteus minimus not just gluteus maximus).

Are the Winsor Lower Body Pilates and Winsor Buns and Thighs different enough from each other? Which one is better?

Winsor Buns and Thighs is on Youtube so you can try it for free. Lower Body Pilates can be streamed on Gaiam.Tv. I got my first month for 99c and I think new members get a month for free. There are several booty workouts on there as well that might inspire you.

I forgot to mention Pop Pilates or Blogilates. Her workouts are also free on youtube and she has several 10-15 minute booty-butt-glute workouts.

[thaispice]

I'm surprised that no one has suggested either of these yet:

• Tonique (you can do the express downloads which are about 15 mins, or if you want to burn for what feels like infinity, Sylwia has plenty of full-length workouts, notably Born To Move)
  
  
• 10 Minute Solution Solution Butt Lift

I also second the Great Glutes suggestion.

[yahoo205]

Anyone else?

[Jane P.]

There is a move in Cathe's Muscle Max that always kills my glutes. She lunges off the short end of an 8 inch step, but instead of using weights, she uses a long dynaband tucked under the step (you hold the ends with your hands). I always feel this in my butt muscles big time after a few sets.

She does a similar move on the tall step in GS Legs, but I don't feel that one as much. Try the move at various step heights, and figure out which one causes you to feel it the most. There is something about using the dynaband that really gets into the muscle.

[Loriann]

I just did Cathe's Legs workout from her X-Train series last night and am nicely sore today. I think the forward leaning lunges she does with Dixie cups work the glutes very well. I always substitute 1-2# weights for the Dixie cups. They make me sink just a little lower to pick them up.
Lori

[athompson10]

Brazil Butt Lift High & Tight has great butt floor work, and I hate floorwork.

[yahoo205]

MAT:
http://www.self.com/body/workouts/20...-mat-exercises

CHAIR AND BAND:
http://www.self.com/body/workouts/20...band-exercises

MEDICINE BALL EXERCISES
http://www.self.com/body/workouts/20...ball-exercises

DUMBBELL EXERCISES
http://www.self.com/body/workouts/20...bell-exercises



MAT EXERCISES:
http://www.self.com/body/workouts/20...-mat-exercises
50 Shades of Glutes:
This will hurt, and you will feel the burn, but you’ll love what it does for your backside. These 10 sculpting moves require only a pair of sneakers, a yoga mat, a little bit of space and a lot of willpower.

Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps), and check back tomorrow for 10 new moves.


1 Clam With Raised Toes
Lie on left side with left arm propping torso up, or extended on floor if that’s more comfortable. Keeping head in line with spine, bend knees forward and lift both feet off floor keeping your torso stable. Rotate right knee up, opening legs, then close right knee and immediately move into the next rep without lowering feet to floor.*

2 Quadruped

Start on all fours with wrists below shoulders, knees below hips. Keeping abs tight, extend left hand in front of body and right leg behind you. Pause, keeping spine long, then return hand and foot back to mat. Alternate sides with each rep.

3 Crab Extension

Start in reverse tabletop position with feet planted on floor, knees bent, wrists below shoulders with fingers pointing away from body. Push through heels, lifting hips in air and reach right arm up and over. Pause, then lower to return to start. Alternate sides with each rep.

4 Spider Burpee

Start in the top of a plank position with abs engaged and spine long. Step right foot next to right hand, then return to plank position. Now, step left foot next to left hand, then return to plank position. Jump both feet forward on the outside of hands and explode up, jumping as high as possible. Lower back to ground and return to starting position.

5 Ice Skate

Stand on left foot with right foot slightly lifted. Jump as far as you can to the right, landing on right foot, swinging left foot behind body and left hand forward. Reverse the movement, jumping to the left, landing on the left foot with right hand forward.

6 Rainbow Down Dog

Start in down dog position. Shift weight to left and extend right leg to right with foot pointed. Lift right leg up and over, creating a semi-circle, lowering on a diagonal behind left leg. Retrace the circle with right foot. That’s one rep.*

7 Jump Squat

Start standing with feet hip-width apart and arms in front of body. Squat down until thighs are parallel to floor and explode up, jumping as high as you can, pushing arms down and back. Land gently, and immediately lower into the next rep.

8 Star Glide

Stand on left leg, with left knee slightly bent, hands on hips. Hold this quarter-squat position and extend right leg in front of body. Begin to draw a circle with right foot by extending it to the right, then behind body, in a slow, controlled motion. Reverse the movement and immediately move into the next rep without straightening the left leg.*

9 Figure Four Bridge

Lie on back with knees bent, feet flat on floor with heels a few inches away from butt. Cross right ankle over left knee and spread arms in a low “V” next to body with palms facing up. Press through left heel to lift hips a few inches off mat. Pause, then slowly return hips to mat.

10 Pretzel Bridge


Sit on floor with left leg forward and right leg behind body, both knees bent at 90 degrees. Lean forward slightly and place left hand on floor next to left hip. Keeping both knees on floor, lift up and over to left side. Pause, then return to start.*

*Repeat on opposite side.



CHAIR RESISTANCE BAND EXERCISES
http://www.self.com/body/workouts/20...band-exercises

Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these moves you’ll need a sturdy chair and small, looped resistance band. Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps), and check back tomorrow for your final set of 10 moves.


11 Seated Band Push

Sit on the edge of chair with legs hip-width apart, feet flat on floor and band looped just under knees. Allow knees to cave in, then push against band to bring knees in line with ankles.


12 Band Kicks With Chair

Stand facing chair with band wrapped around ankles. Rest hands on chair seat and walk feet back until spine is long and wrists are directly below shoulders. Kick left foot back on a 45-degree angle and slowly return foot to start.*


13 Single-Leg Sit Squat

Sit on chair seat, extend right leg in front of body and lift a few inches off floor, this is your starting position. Drive through left heel to stand without lowering right foot. Pause at top, then push hips back to sit down.*

14 Advanced Step-Ups

Stand facing side of chair. Lift right knee and place right foot on chair. As you step up, raise left knee to hip height. Pause at top, then lower left foot to floor and bring right foot down and behind body taking a big step back. Bend both knees lowering into a reverse lunge, then drive through left heel to return to standing.*


15 Band Jumps

Stand tall with band around ankles. Begin jumping moving feet in and out in various directions to create resistance. Continue for 20 seconds, rest, then repeat.


16 Hip Thrust with Band

Place band just below knees and sit on floor with feet flat on floor hip-width apart and back facing chair seat. Prop torso on chair seat so edge of chair rests along bra-line, this is your starting position. Lower hips toward floor, then press through heels to raise hips in air lowering upper torso against chair seat. Slowly lower hips back toward mat.


17 Lateral Step-Up With Lifts

Stand facing side of chair with toes pointing forward. Lift left knee and place left foot on chair seat. Stand on left leg and slowly kick right leg behind body keeping hips facing forward. Lower back to starting position.*


18 Split Squat

Stand two to three feet away from chair with back toward chair seat. Place top of right foot on chair seat. Bend left knee aiming to get thigh parallel to floor. Drive through left heel to return to standing.*


19 Single-Leg Hip Thrust

Lie faceup with left foot resting on seat chair, right leg extended toward ceiling. Push through left heel to drive hips off floor, pause at top, then slowly lower butt toward mat.*


20 Lateral Band Walks

Stand with feet hip-width apart and band wrapped ankles, keeping a slight bend in knees. Take a step to right with right foot then bring left leg in, bringing feet no closer than hip-width distance. Continue taking steps to right, then reverse directions leading with left foot.

*Repeat on opposite side.


MEDICINE BALL EXERCISES
http://www.self.com/body/workouts/20...ball-exercises


Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these 10 sculpting moves you’ll need a medium-weight medicine ball (try starting with 6 to 8 pounds and go heavier when you can). Add a few of the exercises below to your current total-body routine (perform 2-3 sets of 8-12 reps), and check back tomorrow for 10 new moves.

21 Bridge With Medicine Ball Squeeze

Lie faceup with knees bent and feet flat on floor, heels close to glutes. Place medicine ball between knees and rest hands along sides of body with palms facing up. Squeeze the ball and drive through heels to lift hips. Pause at top, and return hips to mat.


22 Reverse Lunge Pass Under

Stand holding medicine ball at chest. Take a big step back with right foot, bending both knees until thighs are parallel to the ground. Lower medicine ball and pass it under left leg starting at the center of the body and moving toward the outside of left leg. Return to standing and immediately repeat on opposite leg, alternating sides with each rep.


23 Walking Lunge, Twist, Slam

Stand tall, holding medicine ball at chest. Take a big step forward with right foot, bending both knees until thighs are parallel to ground. Twist over right leg and slam ball to the outside of the right foot. Catch the ball and return to standing, alternate sides with each rep.


24 Lunge Drop

Stand facing forward with feet hip-width apart, holding medicine ball at chest. Twist both feet to left and take a big step forward with left foot. Bend both knees lowering into a lunge while extending arms down, bringing ball in front of left foot. Push through heels to return to start position, alternate sides with each rep.


25 The Lionel Messi

Place medicine ball on floor in front of body. Being to jump, gently tapping ball with feet while traveling around it. Pump arms to assist with momentum.


26 Three-Point Star

Stand with feet hip-width apart, holding medicine ball in front of body at chest height. Take a big step to the right with right foot. Bend right knee and lower into a side lunge while pressing medicine ball forward. Return ball to chest and drive through right heel to stand, shifting weight to left leg and raising right knee in front of body. Balance with knee raised and lift medicine ball overhead, then immediately lower into next rep.*


27 Single-Leg Bridge

Lie faceup with left knee bent and left foot resting on top of medicine ball, extend right foot toward ceiling. Rest hands on floor with palms facing up, and push through left heel to raise hips a few inches off mat. Pause at top, and slowly lower hips back to the mat.


28 Medicine Ball Plank Leg Lift

Begin in a plank position with hands on medicine ball with ball directly under center of chest. Keep feet wide, spine long and abs tight and slowly lift right foot a few inches off floor. Return foot to floor and alternate sides with each rep.


29 Butterfly Bridge

Lie faceup with knees open to side and medicine ball between soles of feet. Rest arms to sides of body with palms facing up. Keep knees pressing out and squeeze feet against ball to lift hips up a few inches. Pause at the top, then slowly lower butt back to the mat.


30 Power Deck Squat

Hold medicine ball in front of chest. Lower butt toward floor near heels, then roll back, tucking knees to chest. Rock forward and push heels to ground to come to standing.

*Repeat on opposite side.



DUMBBELL EXERCISES
http://www.self.com/body/workouts/20...bell-exercises


Crystal Stein, American College of Sports Medicine Health and Fitness Specialist, Level 1 Precision Nutrition coach and a Tier 3+ trainer at Equinox in NYC, created the ultimate go-to resource for lifting, firming, tightening and toning your backside. For these 10 sculpting moves you’ll need a medium-weight set of dumbbells (try starting with 8 to 10 pounds and go heavier when you can). Add a few of the exercises to your current total-body routine (perform 2-3 sets of 8-12 reps), and check back tomorrow for 10 new moves.


31 Suitcase Squat

dumbbells-suitcase-squat
Stand with feet slightly wider than hip-width apart, holding a weight on each side of body with palms facing in. Push hips back and lower into a deep squat, drive through heels to stand.


32 Curtsy Kick

dumbbells-curtsy-kick

Hold weights in front of body at shoulder height. Step right leg diagonally behind left leg and bend knees until front thigh is parallel to floor. Keep spine long, shoulders rolled down and back and abs tight. Push through left heel to stand, and sweep right leg out to side with foot pointed. Immediately move into the next rep.*


33 Deadlift

dumbbells-deadlift
Stand with feet hip-width apart, holding the dumbbells in front of thighs with palms facing body. With a slight bend in knees, push hips back and slowly slide weights down legs toward floor while keeping spine long and abs tight. Push through the heels to return to standing.


34 5 O’Clock Lunge

dumbbells-5oclock-lunge
Stand with feet together holding one weight in front of body at chest height with a hand on each end. Take a big step with right leg, rotating away from the body towards the five o’clock position. Keeping left foot flexed and chest lifted, bend right knee to lower into a side lunge. Push through right heel to stand, rotating back to starting position.*


35 Single-Leg Deadlift To Lunge

dumbbells-single-leg-deadlift-to-lunge
With feet together, stand tall, holding one weight in right hand in front of right thigh, left hand on hips. Shift weight to left leg, keeping a slight bend in knee, and raise right leg behind body while lowering weight toward floor. Return to standing, raising right knee to hip height. Then sweep right leg directly behind body, placing ball of right foot on floor and bending both knees to lower into a reverse lunge. Return to start and immediately move into next rep.*


36 Sumo Squat

dumbbells-sumo-squat
Stand with feet wide, toes pointed out, holding weights in front of body with palms facing each other. Lower into a wide squat, keeping spine long and chest upright (as if lowering between two panels of glass). Drive through heels to stand.


37 Front Squat

dumbbells-front-squat
Stand with feet hip-width apart with toes pointed slightly out and holding weights in front of body at shoulder height. Hinge at hips to lower into a deep squat, keeping weights and torso stable and chest upright. Push through heels to return to standing.


38 Windmill

dumbbells-windmill
Stand holding one weight in right hand with right arm extended overhead, left arm resting in front of body with palm facing out. Feet are hip-width apart with left foot slightly turned out. Push hips to right and begin to slowly slide left arm down left leg while right arm remains stable, keep gaze at weight at all times. Lower as far as possible then return to standing. Beginners can try this move without using weights.*


39 Weighted Bridge

dumbbells-weighted-bridge
Lie faceup with feet hip-width apart and heels near glutes. Place weights on hips. Drive through heels to raise hips off floor, pause at top and slowly lower back to mat.


40 Circle Hydrant

dumbbells-circle-hydrant
Start on all fours with wrists directly below shoulders and knees below hips. Place one weight behind right knee. Keeping abs tight and spine long, lift right leg toward ceiling then circling your knee out to the right down and back up. Right foot remains flexed, squeezing the leg to keep the weight locked in place.*

*Repeat on opposite side.

[Sara1000]

Lately I've discovered the XTrain Legs workout has EVERYTHING - it has a segment with the traditional glute floor work, which Cathe doesn't include in most of her floor work segments, (and includes clams) it has a Bonus Barre segment which uses the moves that I've found most effective in other barre workouts, various lunges, deadlifts and firewalkers.

[yahoo205]

Thanks for all the replies. Would appreciate any other recs.

I added links and exercises from self.com to my original post and a few posts above. I wish self would actually put all of this into one killer lower body workout on DVD.

[CharM]

Originally Posted by Sara1000

Lately I've discovered the XTrain Legs workout has EVERYTHING

I keep forgetting about this one. Thanks!
Workout Times:

Standing..........................18:37
Ball & Chair..................... 9:39
Floor..............................12:16

Bonus Barre.........................15:25
100 Rep Challenge Hip Thrusts..... 6:09