Women tend to put weight on in the hips and buttocks area, unlike men who pack it on in their middles. Good news women! You have an upper edge when it comes to training because you have a higher pain tolerance than men and don’t grumble as much when it comes to getting the job done.

Gluteus muscles respond best to consistent training. This means challenge your gluteus muscles at many different angles in order to encourage maximum results. Here is an effective glutes exercise that can be done just about anywhere!

Mule Kick Backs

1.     Get on your hand and knees, making sure that your back is flat, head is up, elbows are locked, your feet and knees are together.

2.     With foot flexed and knee bent, lift your leg as high as you can while squeezing your butt. Hold for two counts, and then draw the leg down and under you towards your chest. Repeat 10-15 times.

3.     Then do it again for the other leg. Complete 3 sets of these performing 10 to 15 repetitions per set.

You should really feel that contraction as you raise and lower your legs. This is another excellent way to hit the entire group of the gluteus muscles.

Photo courtesy of Good2gohealth