3+ ways to raise and tighten your tush

Everyone wants to look good and raise the rear view. I hear it all the time.

But going deeper than cosmetic reasons let me tell you why I love hearing that as a personal trainer…

Nothing will reduce your risk of injury like a stronger backside.

Those gluteal muscles easily get lazy. When that happens you beg, borrow and steal from other muscles like your hamstrings, or strain your lower back. And often, an injury to knees, hamstrings or your lower back can be linked to weak glute muscles.

But, it’s easy to fix. If you’ve been doing basic exercises and you’re ready for a greater challenge give these a try… You’ll get the strength you need and a nice lift to boot!

Butt-lifting exercises

  1. Step Ups
  2. Lunge to Kick
  3. Plie Squats

Do this set of butt-lifting exercises one time through — up to 15 repetitions, twice a week. To progress, add a second set. To further progress try adding weight by holding a dumbbell or wearing a weighted vest.

If your knees or hips need a bit more TLC, you can still firm your bum. Just try these 6 exercises for a toned rear and thighs that will target your glutes without stressing your knees.

Debra Atkinson

By Debra Atkinson

Debra Atkinson Is the founder of the Flipping 50 movement and host of the Flipping 50 podcast and TV show available on your iphone, ipad, and Apple TV. She is the author of four books including You Still Got It, Girl! The After 50 Fitness Formula For Women and Navigating Fitness After 50: Your GPS For Choosing Programs and Professionals You Can Trust.

Debra is a contributing blogger on the Huffington Post, ShareCare, Prime Woman, and Livingbetter50. She provides solutions for women approaching 50 or who have already turned the corner on what to eat, how to move, and the mindset for lifestyle change with hormone balance that will make the next years as the best years. Find her resources here.