If I could
get a dollar for every time someone said they wanted glutes like mine, I would
be able to buy a nice new car. Coming
from a family of ladies with flat glutes, I have to say I am proud of how far
my glutes have come. It just took one
judge at Team Universe to say to me, “You have a nice physique but your glutes
could be a little bigger.” Now 17 years
later, I am still so focused on making sure my glutes are so firm you can
bounce a quarter off of it (well almost). If you follow
the below two exercises in a superset fashion, you will see your glutes rise and
become perkier than you can imagine. Do
15 repetitions of the first exercise and move onto the next (without rest) for
15 repetitions as wells. Do three sets
of these exercises twice a week and you will see results. 1) Split lunges – Start standing with
your feet together. Take a step back
with your right foot and place it on a step, bench, platform or TRX
system. Make sure that your feet a far
enough so when you lunge down that your left knee stays at 90*. Inhale when you bend your left knee. Exhale and push through your left heel as you
stand up. You should feel your left
glute doing most of the work. Adding hand
held weights, kettle bells or any extra resistance will add more lift to your
glute. As soon as you finish your set of
15 reps, repeat on the right leg. Once
you finish the second leg move onto the exercise below. 
2) Reverse hip extensions – Lie face
down on a bench. Rest your hip flexors
on the edge of the bench as you hug it.
Start with your knees bent towards the floor. Inhale to prepare. Exhale as you lift your legs straight up and out
in a V shape. You should feel your
glutes and abductors doing most of the work.
Do 15 reps and go back to the above exercise with very little rest in
between. Just like the exercise above,
added ankle weights will lift your glutes. 
I would love
to hear from you. If you have any questions
or request for exercises for certain body parts, please email me at marie@marieallegro.com. Thanks for stopping by! Come back and visit
soon!
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