10 Glute Exercises From Victoria’s Secret Models That Are Perfect Even for Those Who’ve Never Worked Out Their Butt
It’s not a bad idea to dream about toned and fit glutes, but it is a bad idea to not do anything about it. To achieve good results, there is no need to spend days and nights in the gym and do squats with huge weights. The key to success is persistence and consistency, meaning, if you want to have an attractive butt, you should pay attention to it every day. That’s when Victoria’s Secret models’ video tutorials can come in handy. The girls train with a personal trainer and on their own.
At Bright Side, we’ve looked through their training videos and realized that these exercises are pretty easy. Besides, Angels like to experiment and they’ve upgraded the basic exercises.
1. Original squats
- Stand up straight, with your arms along your body. Put the ankle of one leg on the knee of the other.
- When you squat down, make sure that your hips are parallel to the floor. Don’t lean forward to ensure that you tense your gluteal muscles.
- Do 15 reps on each leg.
2. Hamstring curl and press
- Lie down on your stomach and bend your knees.
- Raise one leg up to the maximum, or as high as possible. Try to press your hips against the floor. You should do this exercise slowly, controlling each of your muscles.
- Do 15 reps on each leg.
3. Jump squats
- Stand up straight and bend your arms.
- Jump upward and land in the position of a deep squat, touching the floor with your hands. Keep your back straight to involve your hamstrings.
- Do 20 reps.
4. Up and over
- Stand on your knees and lean on your elbows. Raise one leg so it’s parallel to the floor.
- Slowly raise your leg up and over your supporting leg, then switch legs.
- Do 20 reps on each leg.
5. Reverse lunges
- Do a kick forward and a deep lunge backward.
- Make sure that there is a 90° angle between your hip and abdomen when doing the lunge.
- Do 20 reps on each leg.
6. Butterfly
- Lie down on your side, bend your knees, keep your feet together, and clasp your hands behind your head.
- Open and close your knees like a butterfly. Do this exercise slowly.
- Do 12 reps on each side.
7. Leg lifts
- Lie down in the initial position: you’re on your side, your knees are bent. Pull your upper knee to your chest.
- Then push your leg up at a 45° angle and hold this position for a few seconds.
- Do 15 reps on each side.
8. Circular motions
- Lie down on your side, bend your knees, and raise your upper leg.
- Do slow circular motions clockwise.
- Do 10 reps on each side.
9. Abductor squat
Do a squat, push your glutes backward, and close your knees.
After that, open your knees as wide as possible. Make sure that your feet are flat on the floor and are a little wider than hip-width apart.
Do this exercise for 30 seconds.
10. Ballet lunges
- Do a lunge back and lean down.
- When straightening up, raise your arms above your head and raise your leg behind your back. Stay in this position for a second.
- Do 2 sets of 8 reps on each leg.
You should feel your muscles burning after doing these exercises. Do these every day on an empty stomach and you’ll be amazed with the results.
