My girlfriend, who shall go unnamed, asked me this question followed by, “How did yours get so much bigger…and perky? You used to not have a butt at all and now you’re filling out your jeans!”
She’s right! If only my answer was pizza….
The real answer to my more noticeable apple bottom is teaching SOULCYCLE classes 10 times a week. When you put the resistance on high enough and pull your butt over the back of the saddle, you can isolate your glutes and hamstrings to do the heavy lifting. They tighten up pretty quickly. All the more reason for yoga, which also firms up the backside.
She then moaned that they don’t have SOULCYCLE in Houston and insisted she didn’t have time for the gym with her new job.
My response: lunges with weights in your hallway.
She looked at me like I told her to eat poo. Seriously.
I get it, lunges aren’t fun or glamorous, so…
I’ll offer you a few variations and alternatives you can do at home to tighten up your tuchis before it gets any attention.
1. T – Dead Lift
2. Walk ‘n Squeeze
When you walk around your neighborhood (or even the grocery store), simply squeeze your glutes as your heel hits the ground. Intensify the exercise by walking up inclines or stairs. Make sure to pull your shoulders back and keep your abs tight (this will help your posture too!)
3. Sumo Squat Cleaning the House
Set your feet out wide around what you’re going to pick up. Lower down, grab the item, push up through your heels, and squeeze your glutes when you get to the top. Try not to bend over at the waist to pick up the item. To intensify, walk around in the squat position!
5. Watching TV Circuit
Again, weights can be optional, but it wouldn’t hurt to invest in a few if you’re going to be working out at home.
6. This Alternative Vinyasa Yoga Flow
I think you’ll find this flow to be different from what you do at your local studio. Stacey has a way of making the flow different each class and super strengthening. Just watching this video your glutes will start to burn!