Butt Ups - Basic
Recommendations: 1-3 Sets, 10-20 Reps
Beginner Glutes Abdominals Stretching Body Only Gym Home
Purpose: This exercise is a controlled, balanced glute exercise for building tone and shape.
Benefits: This is a good exercise for core glute muscle development.
Lay face down on an exercise mat. Raise yourself onto your elbows (directly beneath your shoulders) and your toes. Arch your back slightly. This is the starting position. Using your glutes and abs, lift your butt as high as you can. Keep your forearms and your toes on the floor. Exhale during this movement. Pause briefly while tightening your glutes and abs. Return to the starting position, back arched and forearms and toes on the floor. Repeat for the recommended number of repetitions.
The glutes consist of the gluteus maximus, gluteus medius, and gluteus minimus. They create hip joint motion to lift the thigh forward, lift the thigh to the side, rotate the leg inward, and rotate the thigh outward.
Step 1
Position yourself on an exercise mat with your elbows and toes on the floor and your back arched slightly, butt in the air.
Lay face down on an exercise mat. Raise yourself onto your elbows (directly beneath your shoulders) and your toes. Arch your back slightly. This is the starting position.
Step 2
Lift your butt as high as you can.
Using your glutes and abs, lift your butt as high as you can. Keep your forearms and your toes on the floor. Exhale during this movement.
Step 3
Return to the starting position.
Return to the starting position. Your butt remains in the air. Ensure that your elbows (directly beneath your shoulders) and your toes are the only body parts on the floor. Arch your back slightly.