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Top 20 Exercises to Tone Your Glutes

16 December, 2014 By Gabriela Cordero

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Running as an exercise

Who doesn’t want to have a fantastic looking behind in their favorite jeans?

It can be difficult to have a butt that you’re proud to show off, but this doesn’t have to be the case.

There are a lot of exercises you can do to tone your glutes, and they can make a huge difference with how you look and feel.

Take advantage of those that are listed below and you’ll be delighted with how your derriere starts to transform!

1. Squat

Stand with your feet shoulder-width apart, and straighten your back. Bend at your knees until it looks like you’re sitting, and keep this position for a few seconds before standing up straight. Repeat as many times as you can.

2. Squats with Weights

Start in squatting position, but this time have some dumbbells (or canned foods) in each of your hands. When you squat down make sure you continue to have good posture, and keep your arms to your sides.

3. Squat Back Kicks

Get into a squat position, but instead of staying there, bring your left leg out behind you so it’s horizontal with the front of your body, which you should bend forward. Push your arms forward and then go back to original position before switching sides.

4. One Leg Squat

Stand straight with something that slides under your right foot, like a towel. Next, slide your right foot out and squat with your left leg. Once you stretch as far as your right leg will go, bring it back to your other foot while you stand back up straight. Repeat this for 30 seconds before switching to your other leg.

5. Lunge

Step forward with one foot while bending the other knee behind you. After a few seconds go back to starting position and switch feet.

6. Floor Toe Taps

Lie flat on the floor with your feet lifted and your arms at your sides. Make sure the knees are bent 90 degrees and both legs are together. Slowly tap your right foot to the floor, then bring it back up to your other leg. Alternate between the two for a few minutes and you’re done!

7. Walking

Get out and walk, it’s great for the glutes!

8. Yoga Ball Curl

Lie on the ground with a yoga ball in front of you. Raise your feet and place your heels on the ball. Roll the ball back and forth 15 times.

9. Stairs

If you have stairs, run them! These are going to burn a lot of calories while shaping your rear end.

10. High Kicks

Stand up straight and lift your right leg up to a 90 degree angle. Kick out as high as you are able to, and then lower down before alternating to the other leg.

11. Hip Lifts

Start by lying on your back with your arms at your sides. Bend your knees while touching your feet to the ground, lift your hips up and hold for five seconds or as long as you can. Lower back down and repeat this same action for 2 minutes.

12. Bench Steps

With a bench in front of you, step up with your right foot. Once up on the bench, do a knee-raise with your left leg and then lower back down before alternating.

13. Bicycling

Get out on a bike and you’ll work your legs!

14. Leg Lift

Lie on your side and lift one leg up in the air slowly before lowering it back down. Repeat 10 times and then turn to the other side before repeating.

15. Butt Kicks

While jogging, try and kick your butt with your feet so you stretch your legs and work your thighs.

16. Run

Running or jogging is also great for toning your behind.

17. Sun Salutation

Stand straight and then lower down with your arms out in front of you, your head down and your back legs straight. Keep your butt lifted in the air and hold this as long as you can.

18. Simple Leg Lift

Stand in front of a chair and lift your leg out on front of you as high as you can without bending. Repeat on your other leg without touching the chair.

19. Plie

Place your feet wider than the width of your shoulders and put your arms out in front of you. Lower down into a squat, making sure to keep your back straight so it doesn’t hunch over. Raise back up and repeat this several times.

20. Chair Squat

Stand in front of a chair, with your feet at the width of your hips. Slowly bend your knees and lower down towards the chair, all while keeping your back straight. Raise your arms up and once you almost reach the chair, stand back up. Repeat 10 times.

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Is Hiring a Personal Trainer Right for You?

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A Toronto personal trainer showing proper technique
A personal trainer showing proper form – Toronto.

For those who are trying to lose weight, tone your body, or have any other fitness goals, one question that you may have is: should you hire a personal trainer? Or will personal training work for you? And, for each person, the answer is going to vary. For starters, you have to know what to look for in a trainer, and what they can help you with, so that you select the right person to work with.

 

There are several factors to consider when you are deciding whether or not to hire a trainer; and, if so, who to work out with for optimal results.

 

Client is accountable to a personal trainerWhat are your trainer’s responsibilities?

If you are considering hiring a personal fitness trainer, you have to understand their responsibilities to you. There are a few things a trainer should do once you hire them; these include:

  1. Assessing your fitness level and capabilities – a good trainer should provide a fitness assessment at the start. Doing this allows the fitness trainer to set a base level for you, to determine your strengths and weaknesses, and to understand what type of training is appropriate for you.
  2. Advising you of the correct method. This can range from how to use equipment, to how to properly do a push up or crunches. Doing this helps develop proper form, but even more important, it limits the potential for injury.
  3. Develop a personalized plan for you based on initial discussions and assessment. As well, the trainer can create a workout plan that you can do on your own, in between sessions.
  4. Motivate, encourage and guide you through your journey.
  5. Help you set realistic and attainable goals so that you don’t get demotivated and give up.

 

A personal trainer can help a client work out properlyWhat are advantages of working with a trainer?

For those who have a set goal in mind, there are a number of benefits to hiring a personal trainer; some of these include:

  • Motivation and constantly being pushed to the hardest levels.
  • They can develop challenging workout routines you could never do on your own.
  • Some will help you with a nutrition plan, and help you make better meal choices to attain your goals.
  • Trainers know how the body works; this means they can push your muscles in a way which will show growth and strength building, in far less time than you could do on your own.

 

The motivation and constant backing alone, are key reasons why clients have hired me.

You not only stay motivated, but when someone is holding you accountable, you are inspired to work harder, and wouldn’t want to disappoint. It’s so much easier to forego exercising when no one is holding you accountable.

 

What are the rates for a personal trainer?What are the rates?

Personal trainer rates vary based on their degree, credentials, how long they have been training, reputation, and even location. Bigger cities tend to cost a higher rate for good trainers, and personal trainers in a high end gym will likely charge more due to the fact that they have more overhead costs.

 

The cost of one-on-one training can range anywhere from $50 to well over $100 an hour. This is what you should expect in a city like Toronto. Anything lower than $50 an hour, you should stay well away from, or question it (perhaps there are hidden costs that you aren’t aware of). Or the trainer is not experienced or have the proper credentials, such as a trainer certification from a recognized organization.

 

However, many trainers will offer some kind of discount if you sign up for multiple sessions. Typically most clients will take advantage of this. Signing up for multiple sessions helps clients commit to a program they’ve already paid for, plus the added benefit of cost savings.

 

Is it worth it to get personal training?Is it worth hiring a personal trainer?

This varies by person. If you are the type of person that needs motivation and is new to working out, a trainer may be a good route; if you like to workout on your own, and are a fitness buff, a trainer isn’t the right choice for you, unless you want to take your fitness to another level. This is when you should look for a specialized trainer focused in a certain discipline. For example, as a personal trainer, it is incumbent on me to keep enhancing my education and experience such as nutritional courses or a specialized field like cross-fit.

 

If you have tried the gym or working out for months on your own, and see no results, a trainer might be what it takes to push you to your desired fitness levels, and help you attain the goals you have set out for yourself. A lot of my clients have the following in common:

 

    • they need to change their lifestyle, yet they have no idea how to start
    • they often don’t have the motivation and they need someone to encourage them
    • they need accountability, and often friends or workout apps or fitness dvd’s can’t give them that
    • they don’t want to get injured and they’re looking for a health and fitness expert who can not only train them but also educate them
    • they’re looking for someone who will be just as invested in achieving their goals just as the clients are
    • they’re afraid – they’re afraid to fail. But some are also afraid to succeed – what would they do with a new healthy body?

 

It’s absolutely natural to feel fear. It’s human nature. Not knowing what lies ahead or where your journey will take you is scary. But my job is to lessen that fear by being right by your side guiding and encouraging you along the way.

 

There are many factors to consider, but I hope that this article has helped you make a decision. It makes me happy that you’re even reading this because it means that you’re ready to make a change.

 

>>Contact me to see how I can help you achieve your health and fitness goals.

 

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