Video:How to Do Advanced Glute Toning

Transcript:How to Do Advanced Glute Toning

Hi! I'm Vionna Jones with Fit in DC. Today, for About.com, I'm going to show you a few advanced exercises for toning your glutes.

Advanced Glute Toning With Squats

The first exercise is a Squat. From your standing position, separate the feet wider than your hips with the feet still facing straight ahead. You're going to keep the chest lifted, so the shoulder blades are back and down. You're going to look straight ahead, and also engage the abs here.

You're going to squat down, so the hips will shift back. Your weight is in your heels, so you can even lift your toes a little bit to make sure the weight is going straight back, and then push up through the heels, and squeeze the glutes as you come to the top.

It's important here to make sure that the hips goes straight back, so that the knees stay pretty much over the ankles. You still want to be able to see your toes as you go down. You can perform 12 to 15 of these for two to three sets.

Advanced Glute Toning With Lunges

The next exercise is a Lunge. So starting with the feet together, you'll step first the right leg back. Make sure that the feet are facing straight ahead, both feet. You're going to come up on to the toes of the back foot. Also, you want to make sure that the back foot is back far enough. So you're going to bring the back knee down, the front knee stays right here over to the top of the ankle. That's very important to keep from injuring your knee.

You want to make sure that when you come down, this back knee goes straight down, and then your knee will stay right here. I can still see my toes, just like in the squat.

The abs are engaged, shoulder blades back, chest is lifted, and you're looking straight ahead. To make sure that the upper body is nice and top. So you can do ten to twelve of those, and then switch sides, doing the same exact thing on the left leg.

Advanced Glute Toning With Single Leg Bridge

Our final exercise is called Single Leg Bridge. For this exercise, you'll come down to your mat lying on your back. You'd like to have your knees bent, and your feet flat on the mat. The feet are going to be hip-width apart. Knees hip-width-apart with the feet facing straight ahead.

We'll have to tuck your tailbone under, and then lift the hips as high as they'll go. From here, let's engage the abs, let's engages the glutes. This will help to make sure that the hips stay right here, and then we'll extend the right leg straight out.

We'll lift up. Reaching the leg up high as you can get it to go, and then lower just until the knees are right next to each other. Lifting straight up and then down without lowering the hips.

When you're finished with this set, you'll place the foot back down to the mat. Make sure the hips are high, and then do the same thing on the left side. We'll do ten to twelve on each side. You can do two to three sets of this.

So those are some advanced exercises that you can do to target the glutes. For more information, visit About.com.