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Arielle Novak is an American Council on Exercise Certified Personal Trainer and an Aerobics and Fitness Association of America Certified Group Exercise Instructor. Arielle loves to share her excitement about movement and fitness with her students. She holds additional specialty certifications in indoor cycling, yoga, and dance fitness.

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Arielle's Fitness Blog

 
by Arielle Novak, Fitness Expert

 
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Working out at home can be a blast! With a little creativity, ordinary items around the house can become your favorite workout tools. This-3 part glute series is low-impact and uses gliding motions to target your derriere. All you need is a small towel or a thick pair of socks for this booty workout.

Check out the video and glide along with me!



Part 1: Gliding Half Circles

Begin with your stance hip-width apart and parallel. Place your foot on the towel about a foot in front and then glide your foot in a half circle until your leg is behind you. Focus on the tension you are feeling in your gluteus medius (outer and side section of your glutes) as you pull your leg in your body on the last part of your half circle.

Sets and reps: 1 -2 sets of 8 repitions.

Part 2: Gliding Hip Abduction (Side Glides)

a) Side Glides

Begin with your stance hip-width apart. Place your foot on the towel and glide your leg out and in. Complete 4 reps to get your leg used to the motion.

b) Side Glides w/ Lifts and pulses

Glide out and then add a side leg lift after your glide out to the side. In this section we are using hip abduction (moving the leg away from your body) to target gluteus medius again. Complete 8 reps and then conclude with 8 pulses.

Sets: 1-2

Part 3: Gliding Push-Backs

a) Push Backs

Begin with your stance hip-width apart. Place your foot on the towel and glide your leg back in a smooth motion. Complete 4 reps to get your leg used to the motion.

b) Push Backs w/ Lifts and pulses

Glide back and add a leg lift. The push back and leg extension will target your gluteus maximus. Each time you extend your leg behind you make sure you feel tension at your gluteal fold (the back of your leg where hamstrings meet your glute). Complete 8 reps and then conclude with 8 pulses.

Sets: 1-2




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